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

Banana Steel-Cut Oat Porridge (Instant Pot)

 

This is an easy breakfast that keeps well through the week for leftovers.  Steel-cut oats are hearty and filling and are so easy to make in the Instant Pot. The mashed banana gives a little extra sweetness and has a yummy banana flavor reminiscent of banana bread, which is one of my favorite things. I like to serve it with some fresh banana cut up on top and sprinkled with ground flax.

Banana Steel-Cut Oat Porridge

Ingredients:

1 1/2 cups steel-cut oats

2 1/2 cups soy milk

2 1/2 cups water

1 tsp cinnamon 

1/4 tsp salt

1 ripe banana, mashed

Directions:

Put all the ingredients into your Instant Pot and cook it using the porridge setting (which cooks it for 20 minutes).  Let the pressure release naturally and then stir the porridge. Add more milk to get the consistency that you like. Serve it topped with your favorite oatmeal topping.

You could also do this on your stovetop. It will take some frequent stirring and a longer cooking time, but it will taste just as good. 

For 6 Servings:

Nutrition Facts
Servings: 6
Amount per serving
Calories	131
% Daily Value*
Total Fat 1.7g	2%
Saturated Fat 0.2g	1%
Cholesterol 0mg	0%
Sodium 1641mg	71%
Total Carbohydrate 30.4g	11%
Dietary Fiber 11g	39%
Total Sugars 6.2g
Protein 3.7g
Vitamin D 0mcg	0%
Calcium 187mg	14%
Iron 2mg	12%
Potassium 277mg	6%
*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

Vanilla Rose Custard Pie

 

This pie is a beautiful deep pink color with a hint of flowery rose flavor to complement the vanilla. It is also oil-free, refined sugar-free, and gluten-free. It is a lightened-up vegan dessert perfect for Valentine's Day. 

Vanilla Rose Custard Pie

Crust Ingredients:

2 cups rolled oats
6 Medjool dates

1/2 cup raw sunflower seeds

1/2 cup apple sauce
1/4 cup maple syrup

1 tbsp ground flax
1/4 tsp salt
1 tbsp vanilla extract

Crust Directions:

Line a springform pan with parchment paper and preheat your oven to 325 degrees.

Place the oats, dates, sunflower seeds, apple sauce, maple syrup, ground flax, salt, and vanilla in a food processor. Pulse and then process on high until it starts to form a ball of dough. 

Press the dough into the springform pan and press it up the sides a little. Try to get an even layer of dough. 

Bake at 325 degrees for 20 minutes.

Vanilla Rose Custard Pie Filling Ingredients:

1 cup of water

3 tbsp dried rose buds and petals

1/2 cup rose tea

1/2 cup corn starch

1 tbsp vanilla extract

1 tbsp beetroot powder

pinch of salt

1/3 cup of maple syrup

1 tbsp lemon juice

1 1/2 cups oat milk

Vanilla Rose Custard Pie Filling Directions:

Brew a strong rose tea by steeping 3 tbsp dried rose buds and petals in 1 cup of water for about 20 minutes.

Preheat your oven to 350 degrees.

When the tea is done, strain out the rose petals and combine the rose tea with 1/2 cup of cornstarch. Mix well to get rid of any lumps. Put the tea and cornstarch mixture into a saucepan with the vanilla extract, beetroot powder, pinch of salt, maple syrup, lemon juice, and oat milk. Simmer while stirring constantly until the custard starts to thicken. Remove from the heat.

Pour the custard into the crust and bake at 350 degrees for 40 minutes. Remove the pie from the oven and chill in the refrigerator before serving.

Spiced Quinoa Porridge

 

I love quinoa for breakfast because it keeps me full without feeling weighed down. Quinoa is a seed that cooks up like a grain and it is packed with nutrition. Here is what Harvard says about quinoa. It is a good source of plant protein and magnesium. This keeps nicely to reheat throughout the week. So you can cook it ahead and have some delicious and healthy breakfasts ready to go that provide a good source of plant-based protein. What's not to love?!?

Spiced Quinoa Porridge

Ingredients:

1 1/2 cups quinoa (rinsed)

1 1/2 cups water

1 1/2 cups plant milk

Pinch of salt

1/4 cup hemp seeds

1/4 cup chia seeds

3 tbsp maple syrup

1 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp allspice

1/4 tsp cloves

1/4 tsp powdered ginger

1/4 cup raisins

Optional: Toasted sunflower seeds

Directions:

Rinse the quinoa and put it in a saucepan with water, plant milk, and a pinch of salt. Cook until it begins to boil and then lower the heat and cover to let it steam for 15 minutes. After it has steamed fluff it with a fork or spoon and then add the remaining ingredients: which are the hemp seeds, chia seeds, maple syrup, and spices (cinnamon, nutmeg, allspice, cloves, and ginger). Then stir in the raisins. Sometimes I add a bit more plant milk to get the consistency of porridge that I like. I like to top this with an additional sprinkle of cinnamon and some toasted sunflower seeds.

For 6 servings

Nutrition Facts
Servings: 6
Amount per serving
Calories	328
% Daily Value*
Total Fat 7.9g	10%
Saturated Fat 0.5g	3%
Cholesterol 0mg	0%
Sodium 6481mg	282%
Total Carbohydrate 59g	21%
Dietary Fiber 5.6g	20%
Total Sugars 33.3g
Protein 8.5g
Vitamin D 0mcg	0%
Calcium 119mg	9%
Iron 4mg	21%
Potassium 380mg	8%
*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.

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!

Quickview

131 Calories

7g Protein

1g Total Fat

20g Carbs

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!

Tahini Dip

We adore this dip and make it about once a month for dressing salads, or as a dip for crackers or raw veggies. It has an almost cheese-like quality to it that is just so good. I have also put it over pasta and used it as a spread for sandwiches and wraps. It is very versatile and great to have on hand.

Ingredients:

1 cup tahini

1 cup room temperature water

3 tbsp lemon juice

1/4 cup nutritional yeast

2 tbsp Braggs or tamari

1/4 tsp garlic powder

1 1/2 tsp liquid smoke

Directions:

Put the tahini in a bowl or jar and whisk in the water 1/4 cup at a time until the tahini has lightened in color and is the consistency you would like for your dressing or dip. It is important to add the water to the tahini before adding any other ingredients because if you don't go in that order the tahini will "break" and the oil will separate.

Once your tahini is blended with the water and creamy you can whisk in the rest of the ingredients.

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.