Fajita Vegetables

These veggies are great for fajitas, but they are also really great to round out any meal that calls for a savory-spicy kick. With some cumin, paprika, chili powder, and liquid smoke, these veggies transform into a yummy Latin side dish. We often have them alongside refried beans and Spanish rice for a filling vegan meal.

Fajita Veggies

Ingredients:

1 1/2 tsp olive oil (optional - you can also dry saute or use a bit of water)
1/2 a red onion, sliced into half-moons

Choose 3 or 4:
2 carrots, peeled and sliced into long strips
1 bell pepper, seeded and sliced into strips
2 portobello mushroom caps, cleaned and sliced into strips
1 or 2 Roma tomatoes, sliced into strips
1 small zucchini, sliced into thin strips

2 cups of sliced white cabbage

1/4 tsp salt
1/2 tsp cumin
1/2 tsp paprika
1/4 tsp chili powder
2 tbsp  liquid smoke flavor

Directions:

Heat the olive oil in a non-stick frying pan over medium-high heat. Choose 3 or 4 of the veggies and add them to the pan. Saute until the veggies start to soften a little. Add the spices and stir to distribute evenly. Taste and adjust the seasonings to your liking.

Serve with beans and rice, in burritos, or have them fajita style with flour tortillas and your favorite fixings.

For 8 Servings with oil

Nutrition Facts
Servings: 8
Amount per serving
Calories	238
% Daily Value*
Total Fat 20.4g	26%
Saturated Fat 2.9g	14%
Cholesterol 0mg	0%
Sodium 1339mg	58%
Total Carbohydrate 16.2g	6%
Dietary Fiber 6.5g	23%
Total Sugars 5.4g
Protein 4.2g
Vitamin D 0mcg	0%
Calcium 106mg	8%
Iron 7mg	37%
Potassium 691mg	15%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Recipe analyzed by

For 8 servings without oil

Nutrition Facts
Servings: 8
Amount per serving
Calories	88
% Daily Value*
Total Fat 2.9g	4%
Saturated Fat 0.4g	2%
Cholesterol 0mg	0%
Sodium 1339mg	58%
Total Carbohydrate 16.2g	6%
Dietary Fiber 6.5g	23%
Total Sugars 5.4g
Protein 4.2g
Vitamin D 0mcg	0%
Calcium 106mg	8%
Iron 7mg	37%
Potassium 691mg	15%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Recipe analyzed by

Baked Sweet Potato

Here is another basic recipe for something that I feel like I have to look up each time I want to make a perfectly done baked sweet potato. It is easy to forget the details, so I thought I would capture the basics of this method here.

Baked Sweet Potato

Ingredients:

Sweet potato, washed

Directions:

Wash the sweet potato(s) and poke all over with a fork. Bake uncovered in a parchment-lined baking dish or tray in a 400-degree oven. You want the potato to get soft so this can take between 40-60 minutes depending on the size of your potatoes. Start checking them at 40 minutes. They are done when they are very soft and you can squish them. Let them cool before peeling. These keep well to be added to component bowls or other recipes throughout the week.

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.

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!

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!

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.

Zucchini Noodles with (Mostly) Raw Creamy Alfredo Sauce

This turned out so much better than I expected. I ate two huge bowls and was very happy. Surprisingly a big pile of zucchini noodles filled me up and kept me satisfied for the evening. I have had this a few times since I first tried it and can say it is now a part of my regular recipe rotation; I like it especially in summer when light foods are most appealing.

Zucchini Noodles with Raw Alfredo

Ingredients:

2 medium sized zucchini

1/2 ripe avocado
2 tbsp hemp seeds
3 tbsp tahini (you can buy this with toasted or raw sesame seeds)
2 tbsp Bragg liquid Aminos (could substitute soy sauce or coconut aminos)
1 clove garlic
1/4 of a large fresh tomato
1/4 cup water
2-3 tbsp nutritional yeast

Directions:

Wash the zucchini and cut off the ends (throw the ends in your blender with the other sauce ingredients). Spiralize the zucchini (you can also use a vegetable peeler to make long strips of zucchini if you don't have a spiralizer), and keep the core of the zucchini to add to the sauce mix as well. Sprinkle a little salt on the zucchini and set aside while you make the sauce.

Blend the sauce ingredients until smooth. This includes the ends and middle of the zucchinis, avocado, hemp seeds, tahini, bragg, garlic, tomato, water and nutritional yeast. Pour the sauce over the zucchini and add some cracked pepper and extra hemp seeds.

Fennel and Apple Salad with Kale

This summer I have been eating a lot more fresh produce and trying out some raw vegan recipes. I admit I was inspired by these raw vegan women who I came across on YouTube (Raw Alignment, Dr. Elizabeth, and Laura Miller). They absolutely glow, so I thought I would give eating raw a go - just to see how I felt. I am about a week in, and feeling fantastic! I thought I would be ravenous, which I haven't been at all. I thought I would crave, crave, crave all the vegan junk food, which I have a little, but it has been very manageable. I don't know that I am permanently changing my diet, but right now I am loving the lightness and energy from the raw foods I am trying and am going to see where it goes.

Of course, with just getting started I am in a learning curve here of what to eat. I have had a couple of fails (tried to make my own Sunbutter - which did not turn creamy at all, and there was a soaked buckwheat disaster as well) but this salad was one of the highlights so far. The avocado makes it work and ties everything together. The combination of the green apple and fennel with a perfectly ripe avocado is just so so good.

Fennel and Apple Salad with Kale

Ingredients:

1 green apple, cored and sliced into thin pieces (try to mimic the size of the fennel slices)
2 tsp lemon juice

1 fennel bulb, sliced thin
A few fennel fronds, sliced
1 bunch kale, washed, stemmed and cut into thin ribbons
2 carrots, peeled and shredded

1 tsp oil (olive or grapeseed)
2 tsp dijon mustard
1 tbsp light vinegar (rice wine, white, or champagne)
Salt and pepper to taste

1 avocado, peeled and diced
handful of raw pumpkin seeds (pepitas)

Directions:

Wash and core the apple and then slice it into thin pieces. Try cutting it into fourths and then slice those pieces into bite sized slivers. Toss the apples with the lemon juice (the prevents the apples from browning).

Slice a fennel bulb into thin pieces and put them in a large salad bowl. Add the sliced kale and shredded carrots. (If you don't like tough kale, you take take a few minutes to really massage the leaves - this helps them wilt.) Toss the apples in as well.

Pour on the dressing ingredients (oil, dijon, vinegar, salt and pepper) and mix well to coat the salad. Add the diced avocado and pumpkin seeds right before you serve the salad.

Butternut Squash Soup

I am just using up the last of the winter squash harvested from the garden last fall. It keeps really well in a cool dark location (like a basement or garage). This soup may be one of my all time favorites with butternut squash. It has simple ingredients that end up tasting rich and complex. This recipe is lightly adapted from this one on Simply Recipes, and their addition of an apple is key! I swapped out vegetable stock for chicken, and added coconut milk. The result is a warming winter soup that is delicious and easy to make.

Butternut Squash Soup

Ingredients:

1 tsp olive oil
1/2 onion, diced small

2 carrots, peeled and diced
1 rib of celery, diced
1 apple, cored and diced

1 butternut squash, peeled seeded and cubed
6 cups water
1 tbsp vegetable bouillon

pinch of cinnamon
pinch of nutmeg
salt and pepper to taste
5.5 oz can of coconut milk

Optional: pumpkin seeds for sprinkling on top.

Directions:

Heat the olive oil in a large stock pot over medium heat. Add the diced onion to the pot and cook for 5 minutes, stirring frequently. Next add the carrots, celery, and diced apple to the pot and cook to let them heat through for another 5 minutes or so. Then you want to add the diced squash, water and vegetable bouillon. Bring the soup to a boil, and then lower the heat to let it simmer for around 30 minutes. You want to cook it until the vegetables and apple are soft and cooked through. Once they are ready, blend the soup with an immersion blender or by processing the soup in small batches in a blender. Once the soup is blended, return it to low heat and add a pinch of cinnamon, a pinch of nutmeg, salt, and pepper to taste. Finally stir in a small can of coconut milk and serve.

Coriander Quinoa with Oven Roasted Vegetables

This dish is healthy and full of flavor. I love the fresh mint, citrus and coriander....they make for such a refreshing flavor profile. This meal is great as is, or folded into a pita or tortilla to take on the go.  It is also awesome with hummus, tzatziki sauce (made with vegan mayo), a drizzle of hot sauce, or you can go crazy and add all three!

Coriander Quinoa with Oven Roasted Vegetables

Ingredients:

1 cup sweet potato cubes (about half of a large sweet potato)
2 carrots, peeled and diced (try to mimic the size of the sweet potato)
1/2 yellow onion, diced
1 14 oz block extra firm tofu, drained and cut into cubes

1 tbsp maple syrup
2 tsp olive oil
1 tbsp lemon juice
1 tbsp tamari or soy sauce
1/2 tsp salt
1/2 tsp pepper
1/2 tsp garlic powder
1 tsp liquid smoke (optional)

1 cup quinoa
2 cups water

2 tsp ground coriander
1/4 tsp cumin
1/4 tsp dried dill
rounded 1/2 tsp salt
1 1/2 tbsp lemon juice
1 tbsp minced fresh mint

Directions:

Preheat your oven to 450 degrees.

Prep the veggies and the tofu and put them in a roasting pan or oven-safe casserole dish. Whisk the marinade ingredients in a small bowl (maple syrup, olive oil, lemon juice, tamari, salt, pepper, and liquid smoke) and pour over the tofu and veggies. Toss to coat everything with the seasonings. Put in the preheated oven and bake for 30-45 minutes, stirring every 15 minutes. Try to use a big enough dish to roast them in so that the veggies and tofu are not crowded. The cooking time will depend on the crowding in the pan and the size of the pieces of tofu and veggies.

While the veggies roast you can start the quinoa. Rinse the cup of quinoa and put it in a sauce pan with the two cups of water. Bring to a boil, and then cover and lower the heat to let it steam for 15 minutes. Once the quinoa is done, fluff it with a fork and then add the seasonings (coriander, cumin, dill, salt, lemon juice, mint) and toss again to coat.

Combine the quinoa with the roasted veggies and fold it all together. Taste and add salt and pepper to your liking. Serve with a slice of fresh lemon and more minced fresh mint.

Sweet Potato and Red Lentil Soup

It has been a fairly cool spring so far here in Colorado. I have barely worn shorts or sandals and am still wearing sweaters and boots, which is unusual for May. Warm nourishing meals like soups are still perfect for the evenings and this one is especially good. It is packed with healthy veggies and spices to warm you and fill you up.

Sweet Potato and Red Lentil Soup

Ingredients:

2 tsp olive oil

1/2 onion, diced

3 cloves of garlic, minced

2 stalks celery, diced

2 carrots, peeled and diced
1 sweet potato, peeled and diced

1 14.5 oz can diced tomatoes

7 cups water

1 cup red lentils
1 tsp Thai red curry paste
2 tsp apple cider vinegar
1/2 tsp paprika
1 tsp dried parsley

1 tbsp vegetable bouillon
salt and pepper to taste

Directions:

Heat the olive oil in a large saucepan over medium heat. Add the onion and cook until the onion begins to turn opaque and soften. Then add the garlic and stir while it heats through for a minute. Then add the celery, carrot and sweet potato and cook for about 5 minutes more. Next, add the tomatoes, water, lentils, red curry paste, apple cider vinegar, paprika and parsley.  Let the soup simmer for 30 minutes until the veggies have softened and the lentils have cooked through. Red lentils are softer than green or brown ones and some might even dissolve a bit into the broth, which is great because it thickens and flavors the broth. Once the vegetables are tender, add the bouillon and salt and pepper to taste. Serve with over rice, with bread or crackers, or alongside a salad.

Grilled Tomato and Pepper Soup

My Mom created this recipe last autumn when she was inspired to find a way to use the abundance from her vegetable garden at the end of the growing season. She made extra to share with us and it was so good, I had to get the recipe to capture here.

Grilled Tomato and Pepper Soup

Ingredients:

10-12 Roma tomatoes
2 mild green chilis
3 bell peppers

1 tbsp olive oil
1/2 sweet white onion, chopped
2 garlic cloves, minced

1 - 2 tbsp minced fresh basil (or sub 1 tsp dried)
1 tbsp minced fresh oregano (or sub 1 tsp dried)
1 tsp salt
1/4 tsp pepper

5 cups water
1 1/2 tbsp vegetable bouillon (or use 5 cups of vegetable broth)

Directions:

Heat a grill and grill the chilis and peppers for about 4 minutes per side. Cook them until they are just blackened. Then grill the tomatoes for about 6 minutes per side until they are soft and the skins begin to split. Remove the tomatoes and peppers from the grill and cover them so they will continue to steam a little while you begin to prep the onions and garlic.

Heat the olive oil in a large saucepan. Add the onions and garlic and saute until they begin to soften and the onions turn translucent. While your onions and garlic cook, peel the tomatoes and remove the stem end. Then peel the peppers and remove the stems and seeds. Chop the tomatoes and peppers (reserve 1/4 cup of peppers) and add them to the pan. Next, add in the herbs and seasonings (basil, oregano, salt and pepper). Give everything a stir to coat the veggies with the seasonings. Add the water and bouillon and bring the soup to a simmer. Partially cover the pan and let the soup cook over low heat for 20 minutes.

Blend the soup with an immersion blender or process in small batches in a blender (be careful not to burn yourself). Taste, and adjust the seasonings. Add the reserved pepper pieces to individual bowls as you serve the soup. You can also garnish each with a little more of the fresh basil and oregano. This soup is great alongside a garden salad, sandwich, or pasta dish.

Oven Roasted Vegetables

This is a basic roasted vegetable recipe that highlights the flavors of the vegetables. Roasting them brings out the sweetness, which is complemented by a little salt and pepper. Simple and straightforward.....great as a side to any meal.

Oven Roasted Vegetables

Ingredients:

12 cups chopped vegetables:

• 1 onion
• 2 carrots
• 1 bell pepper
• 1 small zucchini
• 2 cups diced winter squash (pumpkin, butternut, etc.)
• 8 oz button mushrooms

1/4 cup olive oil

1 tsp salt

1/2 tsp black pepper

Directions:

Pre-heat your oven to 450 degrees. Spray 2 large rectangular roasting pans with cooking spray. Start a pot of water boiling.

Prepare the vegetables by washing, peeling, and chopping them into uniform bite sized pieces. Any root vegetable (such as carrots, sweet potatoes, beets, etc.) need to be boiled for 2 1/2 minutes. All others can go straight into the roasting pans.

Once all the vegetables have been prepared, drizzle them with the olive oil and toss with the salt and pepper. Distribute the vegetables between the two roasting pans as every as possible.

Roast them in the oven for 20 minutes, then stir the vegetables and rotate the pans in the oven, and bake them for another 20 minutes. If your vegetables are cut into larger pieces, they may need a few more minutes. Keep checking them until they are tender.

For 8 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 127 g

Amount Per Serving

Calories  93 Calories from Fat  59

% Daily Value*

Total Fat  6.5g 10%

Saturated Fat  0.9g 5%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  306mg 13%

Potassium  349mg 10%

Total Carbohydrates  9.1g 3%

Dietary Fiber  1.9g 7%

Sugars  2.8g

Protein  1.8g

Vitamin A 64% • Vitamin C 63% Calcium 2% • Iron 7%

Nutrition Grade A

* Based on a 2000 calorie diet

Harvest Kale Salad

I wanted to find a way to celebrate the fall season and all the fresh vegetables with a salad. This combination was just the way to do it. I would love to get one of those vegetable spiralizers and use it to create long ribbons with the carrots and beets, but for now I just chop them up.

Harvest Kale Salad

Ingredients:

1 bunch kale, washed and torn into bite sized pieces
2 tbsp olive oil
1/2 tsp salt

1/2 apple, diced
1/2 stalk celery, diced fine
1 carrot, sliced into thin ribbons
1 beet, thinly sliced
1 tbsp minced onion
1/4 cup raisins

1 1/2 tbsp balsamic vinegar
1/4 tsp black pepper

1/4 cup roasted nuts or seeds, I used these ones.

Directions:

Place the prepared kale in a mixing bowl and add the olive oil and salt. Vigorously massage the kale with your hands for 5 to 10 minutes. You want the kale to begin to soften and wilt.

Then add in the apple, celery, carrot, beet, minced onion, and the raisins. Finally, add the vinegar and the black pepper and toss to mix. Top with roasted nuts or seeds and dig in.

For 4 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 136 g

Amount Per Serving

Calories 157 Calories from Fat 77

% Daily Value*

Total Fat 8.6g 13%

Saturated Fat 1.1g 6%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 342mg 14%

Potassium 460mg 13%

Total Carbohydrates 19.7g 7%

Dietary Fiber 2.7g 11%

Sugars 10.7g

Protein 2.8g

Vitamin A 182% • Vitamin C 92% Calcium 8% • Iron 8%

Nutrition Grade B+

* Based on a 2000 calorie diet