sweet potato - vegetarian recipes

sweet potato vegetarian recipes

Limey Roasted Sweet Potatoes and Delicata Squash

November 24 2020 Golubka Kitchen 

Limey Roasted Sweet Potatoes and Delicata Squash Hi friends! If you’re in need of one more super simple but stunning veggie dish for your holiday table, we’ve got you. Squash and sweet potatoes are typically paired with rich, earthy ingredients like sage, nuts, butter, etc. during the holiday season. That’s always a winning combination, but we also love this fresh and vibrant take on preparing the starchy fall vegetables. We roast delicata squash half-moons and sweet potato rounds until tender, then drizzle them with lime juice and tamari, and shower everything with pistachios and cilantro. The brightness of the lime cuts right through the dense and grounding nature of the squash and potatoes, making for the most heavenly flavor combination. Some crunch from pistachios, and a green, herbal hit from cilantro (always so good with lime) perfectly complete the dish. This one definitely looks and tastes like it took much more time and effort than it actually requires. I know that many of us are celebrating differently this year, but enjoying delicious food is always a great idea, no matter the size of your celebration. Plus, good food doesn’t always have to be super laborious or elaborate – sometimes the simpler, the better. Wishing all those celebrating a healthy and happy Thanksgiving. Super thankful for you! Limey Roasted Sweet Potatoes and Delicata Squash   Print Serves: 4 as a side Ingredients 1 large sweet potato, cut into ½ rounds 1 medium delicata squash, seeded and cut into ½ half moons avocado oil or olive oil sea salt freshly ground black pepper 2 juicy limes ½ teaspoon tamari or coconut aminos ⅛ cup shelled raw or roasted pistachios, chopped roughly large handful of cilantro leaves, torn roughly Instructions Preheat the oven to 425° F (220° C). Prepare a large, parchment-lined baking sheet. Put the sweet potato and squash on the baking sheet, drizzle with oil and sprinkle with salt and pepper to taste. Mix with your hands to coat. Roast for 15 minutes, then flip the potatoes and squash and roast for another 15 minutes, or until cooked through and browned in places. Arrange the roasted potatoes and squash on a serving plate. In a small bowl, combine the juice of 1 lime and the tamari, mix until smooth. Slice the other lime into wedges for serving. Drizzle the roasted vegetables with the lime-tamari mixture and sprinkle with the pistachios and cilantro. Arrange the lime wedges on the serving plate. Serve right away, warm or at room temperature. Notes To slice the delicata squash into half moons, cut off both of the tough ends and slice the squash in half lengthwise. Scoop out the seeds and slice cross-wise into ½ slices. 3.5.3226 The post Limey Roasted Sweet Potatoes and Delicata Squash appeared first on Golubka Kitchen.

5 Vegetarian Swaps to Boost Nutrition in Sweet Treats

November 23 2020 Vegetarian Times 

Choose Whole Grains Theres a reason the Dietary Guidelines for Americans recommend to make at least 50% of your grains whole: theyre packed with essential vitamins and minerals that keep your body running at its peak! When gearing up to bake that family favorite sugar cookie or bread loaf, consider swapping half of the all-purpose flour for a whole-wheat flour until you can make the full switch (this Healthy Chocolate Chunk Pumpkin Loaf is a great recipe to start with!) Traditionally, when you start small like this its an easy way to slowly get your pallet to adjust to the change while boosting the fiber of the entire slice (or cookie) too! If youre gluten-free, consider using a recipe that calls for gluten-free oat flour or almond flour (like these Healthy Pumpkin Muffins) so you also reap the benefits of the fiber. Amp Up Those Omegas with Walnuts Pumpkin, pecan, or apple pie calling your name this season? Consider swapping out that white flour and butter crust for a delicious (and nutritious) walnut-based crust. Walnuts pack 2.5 grams of the plant-based version of the omega-3 fatty acid known as alpha-linoleic acid (ALA), in addition to 4 grams of protein and 2 grams of fiber in a one-ounce portion. While many name brands have begun selling their own walnut crusts in the baking section at your local market, they often contain flour and butter in small amounts to help hold the crust together. Not a deal-breaker if youre tight on time, but defeats the purpose of the swap if youre trying to keep this treat gluten-free and vegan. Consider making your own (check out a simple recipe idea here) by pulsing walnuts with a date paste or syrup in your food processor, then shaping into a pie crust and freezing until ready to bake. Related: 7 Tips for Shaking Sugar Think natural When It Comes to Sugar Its no secret most people eat WAY more added sugar than recommended (for reference, on average Americans eat about 17 teaspoons of added sugar a day when the recommendation is closer to 12 teaspoons or below for a 2000 calorie diet!) And friends, beware, coconut sugar, maple syrup, honey, and good ole cane sugar are ALL just different types of added sugars (one isnt better than the other.) To help satisfy that sweet tooth, consider using the natural sugars found in sweet fruits and vegetables, like apples, dates, and sweet potatoes, in your baked goods. Depending on the type of recipe youre making, you should be able to reduce the added sugar by at least a third when you sub in unsweetened applesauce (like these Chocolate Chip Cookie Dough Bars do!) Note you will also need to modify the fat amount (like the oil or butter used) so the texture continues to be the same. Boost Fiber with Beans Chocolate is abundant this season and for good reason: its delicious and its packed with flavonoids. But what if you took that decadent chocolate and brought it up a notch to boost the fiber and create a decadent dark chocolate dip to serve alongside graham crackers, gingerbread, or fresh fruit? Youd be the hostess with the most-ess for sure! Begin by pureeing a cup of beans alongside melted dark chocolate or dark cocoa powder, dates for natural sweetness, and your favorite nut or seed butter of choice. Blend until its a smooth, hummus-like consistency and enjoy! (Use this Sweet Hummus Recipe as your guide.) Power Up with Protein Cream pies and bundt cakes are certainly popular around the holiday season, but that doesnt mean you cant do over the dairy! Swapping in a portion of reduced-fat Greek or skyr yogurt for sour cream helps to boost the protein while minimizing the saturated fat of your treat. If youre still not a big fan of Greek yogurt, then ease into it by starting small with the swap, with roughly a third used in place of the sour cream. In no time youll be adjusted and making the full swap, pinky promise! (Try this Butterscotch Cheesecake Pie for a nice addition to your menu this year!) The post 5 Vegetarian Swaps to Boost Nutrition in Sweet Treats appeared first on Vegetarian Times.

Sheet Pan Thanksgiving Dinner (Vegan)

November 16 2020 Vegan Richa 

Sheet Pan Thanksgiving Dinner (Vegan)This holiday season take some stress off your shoulders and make this easy no-fuss Thanksgiving Sheet Pan Dinner! Lentil Walnut Loaf, green beans, roasted sweet potatoes, AND vegan stuffing all on one pan! Jump to Recipe Make Thanksgiving stress-free with this Vegan Thanksgiving Sheet Pan Dinner Sometimes you just need a whole spread that you can make on the same day and have it ready for a big event. Meet this golden ticket of a Thanksgiving sheet pan dinner. A dinner that will come together within a day without leaving you exhausted before the family even arrives! And it still tastes like you spent three days making it! You can pre-make some portions of the Thanksgiving sheet pan dinner recipe if you like. You can also split it up and cook everything in a different pan or sheet. I serve the beans and lentil loaf with my 1 pan vegan gravy! I made this whole Thanksgiving spread and photographed it on the same day! Photos need to be finished before 4 pm and I started around 11:30 am with breaks and photography in between. Overall it will not take more than an hour of active time and 2.5 to 3 hours start to end if you have all the ingredients! That is pretty good for a one main + three sides holiday sheet pan feast! Use a sheet that is atleast 12 by 17 inch and has a atleast one inch a tall side

WORLD 2.0 vegan cookbook on Kickstarter

November 2 2020 The Lotus and the Artichoke 

WORLD 2.0 vegan cookbook on Kickstarter Visit Kickstarter to pre-order: http:/­­/­­kck.st/­­2TE62bO  My first book has been a bestseller for almost eight years, but ever since the sequels came out, I’ve wanted to go back and massively upgrade the visuals on the original book: to re-do the cover artwork and re-shoot most of the food photos. After publishing 5 other books and spending additional years in the kitchens of the world, I knew I could improve the recipes, add outstanding dishes that didn’t make it into the first versions, and bring more culinary authenticity and cultural awareness to the entire book. The newly updated, re-photographed and freshly illustrated edition of The Lotus and the Artichoke – Vegan Recipes from World Adventures is my classic, first journey in the world of vegan cookbooks reimagined and upgraded. Its my tribute to powerful memories, awesome individuals, and fantastic meals that Ive made, found, and shared with countless others like you. I’ve wanted to re-create my first cookbook for years, but the opportunity didn’t really arise until the surprises and challenges that have been this monster of a year, 2020. Yasai Izakaya Genki, Tokyo 2019 You see, I’d planned to return to Japan and continue my adventures from late 2019. Ultimately, now, Id be wrapping up The Lotus and the Artichoke – JAPAN. But when Corona hit, not only did it cancel nearly all my events and most of my income, like for so many people, lockdowns and border closures meant drastic changes not just daily life but to our travel plans as well. The struggle to return to a form of life that is more predictable and free has been different for all of us. As life has become more routine and restricted, our travels have been more in our minds and through the eyes of others-- through art, music, video and social media. A big part of my own escape these last months has been getting into the kitchen and diving back into my first cookbook - revisiting the intense dishes, unforgettable places and global flavors that shaped my life and projects over the last eight years. Ive cooked for the family, for friends, and for neighbors. Hopefully opportunities for more lunch and dinner parties and big cooking events will shape up soon! updated world map & photo collage for WORLD 2.0 edition NEW in Vegan Recipes from World Adventures 2.0: - brand NEW cover art & illustration! - NEW introduction & kitchen info! - more travel stories! - 8+ totally NEW recipes (not found in earlier editions!)  - 70+ newly photographed dishes!  - 100+ updated & improved recipes!  - better recipe names with respect to cultures & inspirations - 8+ additional pages of adventures & travels! As with all 6 of my cookbooks, I have written, illustrated, cooked, photographed and designed this book myself. The Lotus and the Artichoke is the ultimate combination of my passions: art, travel, vegan cooking, and photography. - My fully updated and re-envisioned first cookbook of vegan recipes inspired by my travels, stays with families, and cooking in the kitchens of restaurants worldwide -  224 pages with 100+ recipes and over 90 full-page color photos  - Personal stories, art, and recipes inspired by my travels and culinary adventures in over 50 countries.  - Great for cooks of all levels, from beginner to advanced: Recipes use easy-to-find ingredients  - Delicious, easy-to-follow recipes designed to satisfy and impress eaters of all ages, tastes, and minds - Available in ENGLISH... und auch auf DEUTSCH! Palak Paneer – North Indian spinach with tofu paneer Pad Thai – rice noodles with tofu, crushed peanuts & lime Omelette *NEW RECIPE* Mombasa Red Curry – with sweet potatoes & tofu Buka – Nigerian stew & Jollof – Senegalese rice *NEW RECIPES* Koshary – Egyptian pasta, lentils & rice with red sauce & fried onions *NEW RECIPE* Mini Meat Pies – made with lentils & vegetables Lasagna – with smoked tofu, cashew cheese, zucchini & mushrooms Recipes in Vegan Recipes from World Adventures 2.0 AMERICAS -  Salade a la Montréal arugula, pears, walnuts & lemon dressing -  Lower East Side Salad avocado and tomatoes on quinoa & carrot ginger dressing -  Jersey Summer Salad spinach, tomatoes, mushrooms, walnuts & raspberry dressing -  Pancakes American breakfast classic -  Waffles *NEW*  -  French Toast another American breakfast classic -  Tofu Scramble with mixed vegetables -  Omelette *NEW*  -  North End Pasta Spaghetti & Vegan Meatballs with red sauce -  Ithaca Mac & Cheeze baked casserole -  TLT Tempeh Lettuce Tomato sandwich -  Black Bean Burgers 90’s style classic burgers -  Three Bean Chili with assorted vegetables -  Mango Pear Crumble with ginger & cinnamon -  Roasted Walnut Brownies double chocolate delight -  Oatmeal Cranberry Walnut Cookies American classic -  Guacamole Latin American avocado dip -  Salsa Latin American spicy tomato dip ASIA -  Cold Sesame Noodles Chinese dim-sum classic -  Wontons Chinese steamed dumplings with soy ginger dipping sauce -  Congee savory rice porridge *NEW*  -  Horenso Goma-ae Japanese chilled sesame spinach -  Miso Soup Japanese classic with tofu -  Teriyaki Tempeh Japanese stir-fry with vegetables -  General Tsos Chicken Cantonese classic -  Sesame Ginger Tofu Chinese fusion -  Tom Kha Thai coconut soup with tofu & vegetables -  Pad Thai rice noodles with tofu, crushed peanuts & lime -  Pad Horapa Makua Thai stir-fry with eggplant, basil, tofu & cashews -  Bai Cha Cambodian fried rice with smoked tofu & vegetables -  Gói Cuôn Vietnamese fresh spring rolls with ginger peanut sauce -  Pho Vietnamese noodle soup with smoked tofu & vegetables -  Banh Mi Vietnamese seitan sandwich -  Mirza Ghasemi Persian eggplant -  Gajar Masala grated carrots with pineapple, dates & cashews -  Aloo Raita Indian potatoes and cucumbers in yogurt -  Poha Indian flattened rice with potatoes & spices -  Gobi Tikka Indian baked marinated cauliflower -  Pakoras Indian spinach fritters with apple tamarind chutney -  Masoor Dal North Indian red lentils -  Chole Bhature Indian chickpeas with fried flatbread -  Hyderabadi Biryani South Indian rice dish -  Dhokla South Indian savory steamed chickpea cake -  Masala Dosa South Indian cr?pe with spicy potato filling -  Sambar South Indian vegetable & lentil stew -  Coconut Coriander Chutney South Indian condiment -  Paneer Makhani North Indian tomato curry with tofu paneer -  Mutter Paneer North Indian peas with tofu paneer -  Palak Paneer North Indian spinach with tofu paneer -  Navratan Korma North Indian creamy vegetable curry -  Vegetable Jalfrezi North Indian spicy mixed vegetables -  Dal Makhani North Indian creamy bean curry -  Sindhi Bhindi Masala North Indian okra -  Bengan Bhartha North Indian eggplant -  Chilli Paneer Indo-Chinese tofu paneer -  Vegetable Manchurian Indo-Chinese dumplings -  Halva Indian semolina sweet -  Saffron Mango Lassi Indian yogurt shake -  Naan North Indian flatbread -  Nariyal Chaval South Asian coconut rice -  Haldi Chaval North Indian golden rice with turmeric -  Jeera Chaval North Indian rice with cumin seeds AFRICA -  Plasas & Fufu Gambian spinach peanut stew with mashed cassava -  Koshary Egyptian pasta, lentils & rice with red sauce & fried onions *NEW* -  Tanjine Moroccan stew with couscous *NEW* -  Mombasa Red Curry with sweet potatoes & tofu -  Ful Medames North African spicy bean dip *NEW* -  Hummus North African & Middle Eastern chickpea spread -  Buka Nigerian stew mushrooms and soy meats *NEW* -  Jollof Senegalese seasoned rice *NEW* EUROPE -  Endive Sprout Boats with sesame soy dressing -  Field Greens & Seared Apples with chickpea ginger parsley dressing -  Borscht Russian beet soup -  Blintzes Russian-Ukrainian cr?pes -  Gazpacho cold tomato & cucumber soup -  Carrot Ginger Zucchini Soup classic & creamy -  Roasted Root Vegetables with rosemary & spices -  Rotkohl German stewed red cabbage -  Kartoffelpuffer German potato pancakes with homemade applesauce -  Semmelknödel Bavarian bread dumplings -  Auflauf German zucchini & potato casserole -  Zwiebelkuchen German baked flatbread with onions & smoked tofu -  Schnitzel Austrian-style breaded bean cutlets -  Käsespätzle Swiss-German noodles with leeks & cheeze sauce -  Tofu Mushroom Stroganoff with fresh herbs -  Quiche French savory pie -  Cashew Mushroom Risotto with sun-dried tomatoes -  Lasagna with smoked tofu, zucchini & mushrooms -  Tempeh Stuffed Mushrooms with garlic & herbs -  Stuffed Peppers with tomato rice & smoked tofu -  Spinach & White Beans with sun-dried tomatoes & herbs -  Vegan Meat Pies with lentils & vegetables -  Turkish Bulgar Pilaf with Tofu-Feta & fresh herbs -  Grah Balkan bean stew with seitan -  Gibanica Balkan cheese pie -  Bratäpfel baked apples stuffed with dates, figs & walnuts -  Apfelstrudel Austrian-German apple pastry -  Lebkuchen traditional German Christmas cookies -  Tarte au Citron French lemon pie -  Mandeltorte German-Swedish almond pie Dal Makhani – North Indian creamy bean curry Masala Dosa – South Indian cr?pe with spicy potato filling, sambar & coconut chutney Pad Horapa Makua – Thai stir-fry with eggplant, basil, tofu & cashews Borscht – Russian beet soup Blintzes – Russian-Ukrainian tofu cheese cr?pes with jam Beaner Schnitzel – Austrian-style breaded bean cutlets Käsespätzle – Swiss-German noodles with leeks & cashew cheese sauce Pasta Famiglia – Spaghetti & Vegan Meatballs with red sauce Teriyaki Tempeh – Japanese stir-fry with vegetables Hyderabadi Biryani – South Indian rice with vegetables Chilli Paneer – Indo-Chinese spicy stir-fry with tofu paneer Vegetable Manchurian – Indo-Chinese dumplings The Lotus and the Artichoke – World Adventures from World Adventures 2.0, my updated, re-photographed & illustrated original cookbook is only available for pre-order on Kickstarter for 21 days!

12 Road Trip-Worthy Snacks

September 25 2020 Vegetarian Times 

If the walls of your home feel like theyre closing in, youre not alone. Two-thirds of Americans (67%) say that staying home due to the COVID-19 pandemic has made them want to take a vacation, according to a survey conducted by Harris Poll on behalf of Shell.  But with so many travel restrictions and concerns about health safety while flying, its no wonder that many people trying to scratch their travel itch are turning to good, old fashioned road trips -- 36% of Americans say that they are more likely to take a road trip now than they were prior to the COVID-19 pandemic and 61% of Americans are now more interested in taking a local road trip to explore areas close to home.  Before you hit the open road, theres plenty to do: packing, creating a playlist that captures the vibe of your destination, planning your itinerary and, of course, stocking up on car-friendly snacks. While vacation may seem like the perfect excuse to indulge in junk food, those snacks could leave you feeling lethargic and bloated during a time when youd much rather feel energetic and carefree.  Thankfully, theres no shortage of vegan-friendly snacks that are mess-free, nutritious, and tasty. Weve rounded up some of our favorites: Quinn Grain-Free Pretzel Chips Nothing beats the crunch of a pretzel -- and everyone living a gluten-free lifestyle knows that grain-free pretzel replacements typically leave a lot to be desired. Not the case with Quinn Grain-Free Pretzel Chips; youd never know it was grain-free thanks to its near-identical texture (they are made from cassava flour, a gluten-free root vegetable) and spot-on flavoring (shout out to the Cracked Black Pepper variety!). Theyre non-GMO, gluten-free, vegan, dairy-free, and the shape makes them perfect for dipping into your favorite condiment (but maybe not in the car, okay?). Shop now Pans Mushroom Jerky Beef jerky is a classic road-trip snack -- but who needs the beef? Pans mushroom jerky is made from shitake mushrooms, which is one of the meatiest mushrooms. Plus, mushrooms impart that beloved umami flavor everyone craves. These fiber-filled snacks are rich in vitamin D, vegan, gluten-free and theres flavor for any mood youre in: Zesty Thai, Applewood BBQ, Salty & Pepper and Original.  Shop now SkinnyDipped Nuts When you cant decide if you want salty or sweet or chocolate, reach for a bag of SkinnyDipped Super Dark + Sea Salt almonds -- these almonds are dipped with extra dark 73% artisan cacao, and sprinkled with a hint of sea salt. A serving size of these vegan goodies offers 5 grams of plant protein and less sugar than an apple. The whole line is vegetarian, including the SkinnyDipped Cashews in Dark Chocolate Cocoa and Dark Chocolate Salted Caramel. Shop now Undressed Salad Bar Salads arent exactly considered a portable snack, which is why Anne Klassman founded Undressed to throw in her purse or glove compartment -- its a salad in a bar form, with 5-7 grams of protein from its toasted almond base and a full serving of vegetables. Choose from Chipotle Cranberry, Cilantro Lime, Honey Mustard and Sesame Ginger depending on your craving. Theres no sugar added, and these vegan bars are gluten-free, too. Shop now Omnom SuperChocoBerryBarleyNibblyNuttylicious Nope, that wasnt a typo -- when something is this tasty, it deserves a name that stands out from the crowd! Picture a delicious, nutritious dark chocolate bar made from organic Tanzanian cocoa beans thats sprinkled with cranberries, salted almonds, puffed Icelandic barley and cacao nibs. And voila, you have a SuperChocoBerryBarleyNibblyNuttylicious bar. Hot tip: Theres no need to relegate Omnoms superfood creation to your car -- its also a great way to boost your energy on a hike. Shop now Natures Garden Omega-3 Deluxe Mix No road trip is complete without a healthy dose of trail mix, but traditional peanuts and granola dont hold a candle to Natures Gardens Omega-3 Deluxe Mix. This blend of ingredients was thoughtfully chosen for its nutritional qualities: almonds for vitamin E, pecans for fiber, walnuts for omega-3 fatty acids, cranberries for adding more fruit to your day, pistachios for protein and vitamin B6, and pepitas for magnesium and iron. Bonus: The bag is resealable, so you wont have any messy spills in the car. Shop now LesserEvil Veggie Sticks A salad you can eat with your fingers? Its not rude, its LesserEvils new Grain Free Veggie Snacks! The two flavors -- Himalayan Pink Salt and Vegan Ranch -- offer up grain-free goodness made with organic olive oil. Organic veggies are the first ingredient (a blend of vegetable flours and powders), and they are certified USDA organic, vegan, paleo, non-GMO, grain-free, gluten-free and kosher to boot. Pro tip: Your kids will love them and have no idea they are ingesting an extra helping of veggies. Shop now Seven Sundays Muesli While road trips may evoke fond memories of your childhood, the sugar-laden and gluten-packed muesli of your formative years are best left behind. Instead, choose Seven Sundays Muesli, which is chockfull of nutrient-dense superfoods. The Rise & Shine Strawberry Banana Nut Mix -- a cereal/­­trail mix hybrid, so feel free to add almond or oat milk as desired -- has only 5 net carbs, and is grain-free, gluten-free, and keto-friendly. Plus, you can easily pronounce every ingredient: Almonds, coconut, sunflower seeds, dates, Bing cherries, pecans, chia seeds, sesame seeds, bananas, flax seeds, pumpkin seeds, strawberries, cinnamon, and pure vanilla extract.  Shop now Biena Chickpea Snacks Chickpeas to go? Yes please! Bienas Chickpea Snacks are light, crispy roasted chickpeas that boast 5-6 grams of plant protein and fiber. The vegan varieties include Barbecue, Habanero, Ranch and Sea Salt -- and they are non-GMO, grain-free, gluten-free, and nut-free. They are perfect to pop in your mouth on the road, and back home they work well as salad and soup toppers. Shop now CaPao Smoothie Balls Missing your morning smoothie while on the road? CaPao Smoothie Balls may help keep your routine intact. These plant-based snacks are made from zesty cacao fruit pulp, nuts and seeds. Choose from Apricot, Plant Protein and Golden Berries, Golden Berries, Apricot and Chia Seeds, and Mango, Cashew and Coconut. Cacao is the same magical plant that gives us chocolate -- but 75% of the cacaofruit is underutilized or simply thrown away after the cocoa beans are extracted for making chocolate, leaving behind husk, pulp and cocoa butter. So, CaPao uses the wasted nutrition found in the pulp and husk in its products, as these components contain magnesium, iron, zinc, potassium, fiber and many essential B vitamins. Shop now ZENB Veggie Bites Veggies are one of the healthiest snacks, but who has time to peel and prep a bunch of produce before a road trip? When youre away from home, rely on ZENBs Veggie Bites. They offer a full cup of vegetables in each pouch and use the whole vegetable -- stems, skin, seeds and all -- so you get extra nutrition, like fiber. The vegan, non-GMO, organic and gluten-free bites come in a resealable package with five flavors: Edamame, Red Bell Pepper, Summer Beets, Sweet Potato and Sweet Corn. Shop now The Goods Mart Vegan Snack Box Dont have time to shop for individual snacks? Want to try something new? Let The Goods Mart -- a socially conscious convenience store in Soho, NYC -- curate and ship a vegan snack box especially for you. Simply choose the size of your box, let them know whether youre craving salty, sweet or savory, and alert them to any allergies. All the snacks are non-GMO, contain no artificial colors or flavors, and are sure to satisfy any craving that pops up during your travels. Shop now The post 12 Road Trip-Worthy Snacks appeared first on Vegetarian Times.

Rainbow Salad with Lemon Chia Dressing

July 28 2020 Robin Robertson's Global Vegan Kitchen 

Rainbow Salad with Lemon Chia Dressing The Rainbow Salad with Lemon Chia Dressing is a refreshing and satisfying main-dish salad that is a great way to use leftover grains you may have on hand. If you roast your sweet potatoes ahead of time, this salad can come together quickly. For even more protein, you can add some diced smoked tofu or cooked chopped tempeh bacon. This recipe is from my new book The Plant-Based Protein Revolution which comes out in just two weeks. If you haven’t pre-ordered yet, do it today and receive bonus recipes. Just email your proof of purchase to my publisher at plantproteinrev@quarto.com. Support for this book has been amazing, and Im especially grateful for the kind words of Dr. Neal D. Barnard, president of Physicians Committee for Responsible Medicine.  About The Plant-Based Protein Revolution Cookbook, Dr. Barnard wrote: Robin Robertson is the expert when it comes to creating recipes that are delicious, healthful, and easy to prepare. This wonderful protein-packing volume proves that plant-based eating is the most satisfying way to power your day. More coming soon, along with some great tips for getting more protein from plants.  For now, though, let’s eat! Rainbow Salad with Lemon Chia Dressing This recipe is from The Plant Protein Revolution Cookbook by Robin Robertson (c) 2020, The Harvard Common Press. Photos by Jackie Sobon. Salad - 4 cups packed (120 g) baby spinach - 11/­­2 cups (338 g) diced roasted sweet potato - 2 cups (390 g) cooked brown rice or quinoa - 11/­­2 cups (246 g) cooked chickpeas, or 1 (15-ounce [425 g]) can, rinsed and drained - 1/­­2 cup (55 g) toasted slivered almonds or walnut pieces - 1 cup (150 g) shredded red cabbage - 1 large Gala or Fuji apple, cored and diced - 1 ripe Hass avocado, peeled, pitted, and diced Dressing - 2 tablespoons (32 g) almond butter - 2 tablespoons (30 ml) fresh lemon juice - 1 tablespoon (15 ml) rice vinegar - 1/­­3 cup (70 ml) water, plus more if needed - 2 teaspoons pure maple syrup - 2 teaspoons ground chia seeds - Sea salt and freshly ground black pepper Salad: In a large bowl, combine the spinach, roasted sweet potatoes, brown rice, chickpeas, almonds, cabbage, apple, and avocado. Dressing: In a blender, combine the almond butter, lemon juice, vinegar, water, maple syrup, and chia seeds. Blend until smooth. Season to taste with salt and black pepper. Set aside for 5 minute before using. Taste and adjust the seasonings, if needed. If the dressing is too thick, add more water, 1 tablespoon at a time. To serve, drizzle the dressing on the salad and toss well to coat. Makes 4 servings The post Rainbow Salad with Lemon Chia Dressing appeared first on Robin Robertson.

Honoring Diversity Through Plant-Based Cooking

June 8 2020 Meatless Monday 

Food is a universal language that we all speak and understand, with many of our favorite dishes, meals, ingredients, and recipes resulting from years of cultural collaboration and shared experiences. And thats why so many of us love food; because cooking and eating together is a way to celebrate diversity -- of tradition, of history, of background, of ingredients, of ritual, of technique. Meatless Monday is an international movement, and we are proud to shine a spotlight on some of the amazing plant-based dishes and recipes being developed by people from all walks of life. Let us honor the diversity and importance of food by paying respect to the diverse group of individuals making plant-based eating accessible and delicious to all. Tex-Mex Tater Tot Casserole One of our favorite culinary mashups, Tex-Mex cooking ties together the best of southwest comfort food with Mexican flavors and ingredients. This recipe for Tex-Mex vegan tater tot casserole by Larisha Campbell from Make it Dairy Free , is completely plant-based, using black beans, walnuts, and a homemade vegan cheese sauce to recreate that taco taste and texture. Source: Make it Dairy Free Chickn and Waffles Comforting soul foods star is definitely chicken n waffles. Thanks to this chickn and waffles recipe by Jenné Claiborne from Sweet Potato Soul , now plant-based eaters can relive the sweet, savory, crispy, crunchy magic of everyones favorite brunch dish. Source: Sweet Potato Soul Risotto Stuffed Sweet Potatoes with Shitake Bacon So many universally loved ingredients and flavors come together in this plant-based dish. Sweet Potato Risotto Stuffed Boats by Haile Thomas brings together rich and creamy risotto, hearty sweet potatoes, and topped with savory, umami-packed bacon. Finished with vegan cashew crema and dried cranberries, this is a Meatless Monday masterpiece. Source: Haile Thomas Spicy Chicken-Fried Cauliflower The name of this dish is enough to make your mouth water. This recipe for spicy chicken-fried cauliflower from I Can You Can Vegan uses a homemade, plant-based buttermilk as well as a seasoned flour mixture to give these nuggets of cauliflower a decadent, crunchy breading. Serve these up as an appetizer or plate them up with a side salad for a main course. Source: I Can You Can Vegan Vegan Crunch Wrap Supreme The original Crunch Wrap Supreme from Taco Bell is a discus of meat, cheese sauce, tortilla, sour cream, lettuce, and tomato; not exactly Meatless Monday fare. But thankfully, this recipe for a homemade vegan crunch wrap supreme from The Geneus Life captures all the grandeur of the original, while using only plant-based ingredients. Spicy tofu sofritas and cashew queso are a welcomed departure from their fast-food animal-based counterparts. Source: The Geneus Life Vegan Cheeze-Its One of the ultimate snack foods, the Cheez-It possess a perfectly toasty, cheesy flavor thats hard to decipher, but easy to recognize. The Ashleys, creators of the blog Eat Figs, Not Pigs , have captured the enigmatic taste of the Cheez-It without using any cheese or dairy at all. Their recipe for vegan Cheeze-Its   uses vegan cheese shreds, nutritional yeast, and a diverse array of spices and seasonings. Source: Eat Figs, Not Pigs Click here for more Meatless Monday recipes. When posting pictures of recipes to your social media network, tag @MeatlessMonday use #MeatlessMonday to show the plant-based community your creation. The post Honoring Diversity Through Plant-Based Cooking appeared first on Meatless Monday.

The Absolute Best Recipes You Can Make with Your Forgotten Pantry Staples

May 25 2020 Meatless Monday 

The Absolute Best Recipes You Can Make with Your Forgotten Pantry StaplesYour pantry is full of forgotten treasures: the can of kidney beans hiding behind the rigatoni; the unopened pouch of quinoa tucked off in the corner; the lonely tin of canned corn... But these ingredients, along with other overlooked pantry staples, can be used to make some pretty marvelous meals -- if you know how to prepare them. As more people are cooking at home, the Meatless Monday team set out to ask our followers which of their pantry items theyve found to be the trickiest to cook. Our surveys have revealed that people arent quite sure what to do with canned corn, quinoa and canned kidney beans. We sought the assistance from some of our favorite chefs, bloggers, and Instagram influencers to help us compile a list of superb plant-based recipes featuring popular, yet underutilized, pantry staples. Check out the list below and get cooking! Corn Recipes   TexMex Chickpea Corn Fritters from Kevin Curry - Fit Men Cook When it comes to plant-based patties, fritters always have more fun. These Tex-Mex chickpea corn fritters from Fit Men Cook become nice and crisp after a quick spin in the air fryer (or oven). Canned or frozen corn work for this one, but the big spice blend -- smoked paprika, chili powder, cumin, oregano -- is definitely a must. Source: Fit Men Cook Corn, Avocado, and Tomato Salad from Rachel Paul - The College Nutritionist Want something a little lighter for the summer season? Try this corn, avocado and tomato salad from the College Nutritionist . Source: College Nutritionist Garlicky Corn and Tuna Pasta from Lenny Wu - Vegamelon This isnt you moms tuna casserole. Pairing a vegan protein with sweet corn and spices makes this garlicky corn & tuna pasta from Vegamelon a must try. Source: Vegamelon Easy Vegan Jalape?o Cornbread from Jenn Sebestyen - Veggie Inspired This recipe for vegan jalape?o cornbread from Veggie Inspired uses canned corn and jalape?o for a sweet punch of heat. Source: Veggie Inspired Crockpot Chili from Makenna Hale Corn and chili were meant for each other. This crockpot chili from Makenna Hale is vegan and free of both soy and gluten. Source: Makenna Hale   Vegan Lentil Shepherds Pie from Naturally Zuzu Hearty and delicious, this vegan lentil shepherds pie from Naturally Zuzu will keep your taste buds craving more. Source: Naturally Zuzu Pro tip from Karla Dumas and the Humane Society Culinary Team: Roast canned corn to naturally caramelize it and bring out the sweetness. Season with salt, pepper and lime juice; add beans and cilantro for a quick side dish. Quinoa Recipes   Instant Pot Vegan White Bean Quinoa from Nisha Vora - Rainbow Plant Life You can never have enough chili recipes. This recipe for instant pot vegan white bean quinoa chili from Rainbow Plant Life uses coconut milk and cannellini beans, making it extra creamy and delicious. Source: Rainbow Plant Life Sweet Potato Quinoa Latkes from Joy Bauer Holidays, brunch, late-night snack, doesnt matter; these savory sweet potato latkes from Joy Bauer are the perfect place to put that quinoa. The original recipe calls for egg whites, but to make these latkes completely plant-based, use one of these vegan egg replacements . Source: Joy Bauer Fig and Raisin Quinoa Couscous from My Organic Diary Completely gluten free, this recipe from My Organic Diary marries the flavors of North Africa with protein-packed quinoa. Golden raisins, cinnamon, and figs makes this flavorful side dish perfect for pool-side dining. Source: My Organic Diary Cherry Mint Quinoa Salad from Lisa Drayer In addition to her cherry mint quinoa salad , Lisa Drayer covered the Meatless Monday pantry challenge in her recent CNN article, How to eat less meat and more plants , that also featured Chef Adam Kenworthy s quinoa recipe suggestion and physician and chef Dr. Robert Grahams advice on the health benefits of plant-based eating. Source: Lisa Drayer Peanut Butter Quinoa Cookies from DJ Blatner These peanut butter quinoa cookies from DJ Blatner are seriously inventive and delicious. By using a combination of quinoa, oats, and flax seeds, youre getting a solid helping of fiber packaged in a sweet, nutty cookie. Source: Dawn Jackson Blatner Teriyaki Fried Quinoa from The Foodie Takes Flights Skip the takeout and sauté your own version of fried rice, or, in this case, teriyaki fried quinoa . Throw in a colorful collection of vegetables: corn, carrots, peas, purple cabbage, and youve got yourself a rainbow of a meal courtesy of The Foodie Takes Flight . Source: The Foodie Takes Flight Kidney Bean Recipes   Easy Pantry Pasta Bake from Delicious and Healthy by Maya Clean out the pantry while making a filling family dinner. Use kidney beans (but any can of beans will do), spinach, tomato sauce, and a spice racks-worth of seasonings for this better-for-you easy pantry pasta bake from Delicious and Healthy by Maya . Source: Delicious and Healthy by Maya Comforting Black and Kidney Bean Chili from James - Healthy Living with James Cocoa powder? Cinnamon? Coriander? The unique blend of spices makes this comforting black and kidney bean chili  from Healthy Living with James a unique spin on the classic. Source: Healthy Living with James Zucchini Oat Veggie Patties from Sharon Palmer With a base of kidney beans, shredded zucchini, oats, and seeds, no two bites of these spicy zucchini oat veggie patties from Sharon Palmer will be the same. Source: Sharon Palmer Best Vegan Chili from Hannah - Two Spoons CA Is it really the best vegan chili ? Try this recipe from Two Spoons CA and decide for yourself! Source: Two Spoons CA BBQ Kidney Bean Kale Burgers from Jenn Sebestyen - Veggie Inspired These kidney bean kale burgers from our friend Jenn Sebestyen at Veggie Inspired develop a nice crunchy crust after 40 minutes in the oven. A mixture of tahini, apple cider vinegar, molasses, and liquid smoke give these patties that beloved barbecue flavor without the grill. Source: Veggie Inspired Click here  for more Meatless Monday recipes. When posting pictures of recipes to your social media network, tag @MeatlessMonday use #MeatlessMonday to show the plant-based community your creation. The post The Absolute Best Recipes You Can Make with Your Forgotten Pantry Staples appeared first on Meatless Monday.

Sweet Potato Bibimbap

May 18 2020 Oh My Veggies 

Photos by Rikki Snyder Bibimbap! Have you heard of it? You will love it! What exactly is bibimbap? Its a traditional Korean dish which translates to mixed rice (bibi = mixed, bap = rice). A variety of sautéed, raw, and pickled vegetables are served on top of white rice with a raw or over-easy egg and sliced meat. I took the Make it Meatless approach to this bibimbap by substituting roasted sweet potato slices for the meat. Sweet potatoes for meat? Does that sound like a strange substitution? I assure you, it simply works! The sweet potatoes are filling, flavorful, and add life to the meal. One of my favorite parts about this dish is how much variety goes into the bowl. You can pick and choose your favorite vegetables, and create a combination of raw and cooked vegetables with a tasty sauce. I went with sautéed shiitake mushrooms and sweet potatoes, which I served with raw shredded carrot, eggs, pickled cucumbers (I used store-bought, but I’ve linked to a recipe in the ingredient list if you can’t find them!), kimchi, and a gingery chili garlic sauce drizzled over everything. These bowls are so flavorful and satisfying that it took only […]

The Spring Supper Salad

April 23 2020 My New Roots 

The Spring Supper Salad Greetings, friends! For fun I am resurrecting one of the blog posts I wrote back in 2010 – a warm butter bean salad bowl, garlic-roasted carrots and wild rice. Why I am re-publishing a decade-old recipe? Well, for one I thought that there are a bunch of new followers around here who have never even seen this delight (hello, by the way)! Second, most of you who have been here since the beginning may have forgotten about it. Third, its the ideal pantry staple recipe. And lastly, because its very, very delicious. Creamy butter beans, golden garlic-y carrots coins, chewy wild rice, crisp and bright pickled onions, silky kale, and refreshing dill, all coming together with a lick-your-lips mustardy dressing that is divine on just about everything – this salad and beyond. I’ve also re-named it the Spring Supper Salad because it’s the perfect seasonal transition meal (yea baby, it’s definitely a meal) incorporating both winter and spring produce and flavours, as we make our way into the light of the upswing! Hooray! This recipe brings back so many memories for me. It was around this time that I had been working in restaurants in Copenhagen for about 3 years. I loved my job, and could hardly believe that someone actually paid me to spend all day in a hot, cramped kitchen, cooking a dozen new dishes every day without a menu or recipes – definitely still in the honeymoon phase. I felt confident in the food I was making, applying my deep understanding of nutrition to recipe development, and I used every day to push myself creatively, keenly aware of how fast I was learning and growing. I was certainly in the vortex, and it was a very exciting time of my life.  I started my shift around 8 am, and the majority of my dishes needed to be ready at 12 noon when we opened the doors for lunch. This is a relatively short window of time to pump out 200 servings of anything, but after some years, I developed short cuts that would deliver a lot of flavour in a hurry. One of these short cuts, was garlic oil – the first thing I would make after tying my apron strings, that would act as a marinade, a roasting medium, and a base for soups, stews, dressings and sauces for the entire day. In fact, I dont think that there were many dishes coming off of my station that didnt have garlic in them back then (such an easy way to make things taste good!). This oil sat on my bench and it got tossed into all the things, and all the people kept coming back for more.  One thing I loved using the garlic oil on, was winter veggies. I could toss them in said liquid gold, crank up the oven, and in half an hour, Id have a blistered, glistening pile of roasted rainbow roots to serve, only needing a squeeze of lemon juice and a smattering of fresh herbs to make it presentable. Who wouldnt want to dive into that?! Plus, it was cheap. Like most restaurants, we were always looking at the bottom line and how we could make even the most humble foods taste exquisite. Garlic oil was the ticket.  At the restaurant, my signature move was combining veggies, grains, and beans in exciting ways (which was very novel at the time!) so this dish emerged from a commercial ovens worth of garlic-roasted carrots needing a home. With some tender and creamy butter beans coming off the stove, and some day-old, steamed wild rice calling out to me from the fridge, this combination came together very organically, taking the varied textures, colours, and flavours into consideration.  The secret to this dish is the consistency of the garlic in the oil. Different from mincing garlic and adding it to oil, here you must must must grate it or blend it up together so it becomes almost paste-like. This way, the garlic goes everywhere the oil does, and evenly caramelizes into the most divine, delectable gold, thats mellow and sweet and roast-y. You will not hate it. Stop! Fiber time. Fiber is probably the least sexy and alluring of all the nutrients we hear about. Its all about Protein! Fat! And if you hear about carbohydrates, its probably something ignorant and unfair (I really hate jerks picking on macronutrients, back off!). Fiber seems pretty boring and something only your grandmother cares about, so why do you need to?   One reason that plant-rich diets are so health-sustaining, is not only due to their high fiber content, but their potential for fiber diversity. In the past, fiber has been broken down into two main categories: soluble and insoluble. Whats new and exciting in this field of research, is that we can see that fiber can be broken down into several more categories (viscous, non-viscous, non-starch polysaccharides, resistant starches etc.) each one bringing forth the potential for diversified food sources for our gut bacteria. In short, the greater the diversity of plants we eat, the greater the diversity of our microbiome.  Why does this matter? Because our gut is the foundation for our overall health. If weve got a wide range of troops on the front lines of our immune system, the better our chances are for not just surviving, but thriving. The fiber we eat also feeds our good bacteria, and specific types of fiber feed specific types of bacteria. Enjoy eating the widest variety of plants you can, to ensure that youre supporting the widest variety of good guys in your digestive system. They will repay you in spades Im tellin ya!  The foods with the highest amounts of fiber are beans and lentils, vegetables, fruits, grains, and nuts and seeds (remember that there is no fiber in animal-based foods). Different proportions of soluble, insoluble fiber, as well as viscous /­­ non-viscous fiber, and fermentable fiber can be found in all of these food groups, it is highly recommended that you eat from each of them. And instead of focusing on grams (the minimum daily recommended intake is a measly 25g, not that were talking about that…), we need to focus on diversity. Enjoy as many plant-based foods as you can, and experience the terrain of your body slowly begin to change. Everything comes back to the gut, and not just what you are eating, but what your gut-bacteria are eating too. With this dish, youll be feeding those good guys with fiber from six different plants! Talk about a solid mix. Beans, whole grains, 3 different veggies, plus herbs, add up to serious fiber diversity. Good, good, good fiberations! The fun thing about revisiting this recipe, was seeing if there was anything I would change this time around. I have learned so much and grown incredibly as a cook in the past ten years, so I was surprised that I didnt have many tweaks to make. The only two things I felt this salad needed was a dark leafy green and a pickle – classic Sarah B moves at this point! Since we still dont have any spring greens happening yet, I decided kale was the winner, and obviously it needed to be massaged! I turned the red onions in the original recipe into a quick pickle, as this is another indispensable kitchen technique that Ive learned since posting the first time around. This salad-meal has everything you need and crave from a single bowl: its super flavourful and filling, with all of the textures in the mix to satisfy your noshing desires. The elements can all be made separately, even on separate days, if it seems like too many things to cook at once for a single dish. If you go the rollover route, boil the beans and rice a day or so before (and make extra while youre at it, because meal prep is for winners), and pickle the onions up to a week ahead. The kale can be prepped /­­ massaged a day or so in advance, but the carrots should be roasted right before serving.  If you dont have butter beans, any white bean would work (navy, cannellini, Great Northern, or baby lima beans are some varieties) and if you want to switch up the grain, any kind of rice would work – even millet or quinoa would be delicious! Instead of carrots, use any root veg you have kicking around your crisper: beets, sweet potato, turnip, or winter squash would taste great in the garlic oil. And if dill isnt the herb of your dreams, try substituting it with flat-leaf parsley, cilantro, basil, or tarragon.      Print recipe     Butter Bean, Wild Rice, and Garlic-Roasted Carrot Salad Serves 6-8 Ingredients: 1/­­2 cup wild rice 1 cup dried butter beans 4-5 medium carrots 4 cloves garlic 2 Tbsp. extra virgin olive oil 1 bunch fresh dill sea salt freshly ground black pepper a handful of quick-pickled red onion (recipe follows) 1 batch massaged kale (recipe follows) Dressing: 1 Tbsp. Dijon mustard 1 Tbsp. maple syrup 2 Tbsp. raw apple cider vinegar 3 Tbsp. extra virgin olive oil pinch of sea salt Directions: 1. Soak beans for 8 hours or overnight. Drain, rinse well and cover with fresh water. Add a teaspoon of sea salt. Bring to a boil, reduce to a simmer, and cook until beans are soft - about 45 minutes. 2. While the beans are cooking, rinse the wild rice well, drain, and put in a pot. Cover rice with 1.5 cups fresh water, add a couple pinches of sea salt, bring to a boil, and reduce to simmer. Cook until rice is chewy-tender - about 45 minutes. You will know the rice is done when the grains open up to reveal their purple-gray inner portion. 3. Preheat the oven to 400F. While the rice is cooking, wash the carrots and slice them on the diagonal into coins, place on a baking sheet. Grate the garlic with a microplane and combine it with the oil. Pour over carrots and toss to coat. Sprinkle with salt. Place in the oven and roast, turning them a few times over the course of 15-20 minutes. The carrots should be cooked but not mushy - al dente! 4. Make the dressing by combining all ingredients together, shake well. 5. Now all the elements come together: Drain and rinse beans in cool water to stop the cooking process. Pour dressing over warm beans and toss. Let sit for 5 minutes or so. Drain the rice if any water remains, cool slightly. Mix with beans. Toss in the carrots, scraping the pan to add garlic oil to the remainder of the ingredients. Throw in the massaged kale, as many pickled onions as you fancy, and an explosion of dill. Cracked black pepper too, if it’s calling to you. 6. Serve immediately and enjoy. Quick-Pickled Red Onion Ingredients: 3/­­4 cup /­­ 175ml raw apple cider vinegar 1/­­2 cup /­­ 125ml water 2 tsp. fine sea salt 3 Tbsp. pure maple syrup 1 medium red onion, thinly sliced Directions: 1. Combine the vinegar, water, salt, and maple syrup in a large jar. Stir to dissolve the salt and syrup. Add the onions to the jar and put them in the fridge. Enjoy after at least 30 minutes, keeps for up to two weeks.  Massaged Kale Ingredients: 3 cups /­­ 90g shredded curly or dino kale Juice of 1/­­2 lemon 2 tsp. extra virgin olive oil 2 pinches of fine sea salt, plus more as needed Directions: 1. In a large bowl, combine the shredded kale, lemon juice, olive oil, and salt. Using your hands, rub and squeeze the kale together as if you are giving it a massage, until the kale leaves are dark green and tender, about 2 minutes. Enjoy immediately in the salad, or store leftovers in an airtight container in the fridge for up to five days.  I really hope you enjoy this delicious and satisfying meal soon. These days are asking so much of us, and I continue to come back to the kitchen for grounding, clarity, and connection. There are no answers, just presence. And in that presence I find myself over a cutting board, being grateful for just what is front of me, slicing a carrot, then another, saying thank you for simple things. Love to you all. Stay well and safe out there. xo, Sarah B The post The Spring Supper Salad appeared first on My New Roots.

Spiced Sweet Potato Caramels

March 30 2020 Oh My Veggies 

You might see a lot of sweet potato recipes on my blog over the next month. I want to put a patio in our backyard, so I am determined (determined!) to win the North Carolina Sweet Potato Commission’s No More Mallows Blogger Recipe Contest. So, having the eye of the tiger and determination and things like that, I decided to start things off big by making sweet potato caramels. When I did a Google search for “sweet potato caramels recipe,” all I found were a bunch of pages about Morinaga sweet potato caramels, which I happened to have bought when we were in Japan a few years ago. While they’re delicious, they’re not the buttery, gooey kind of caramels we’re used to in the US. They kind of have the texture of a Starburst with a very mild caramel flavor. I wanted to use sweet potatoes to make crazy decadent caramels. The kind that make you weak in the knees. Having never made caramels before, I figured it would take me a few tries to perfect them, but I surprised myself and got them right the first time by using the cooking instructions and proportions from this caramel recipe and […]

Quarantine Quesadillas and Stay-At-Home Menu Plan

March 28 2020 Robin Robertson's Global Vegan Kitchen 

Quarantine Quesadillas and Stay-At-Home Menu Plan I hope you’re prepared for cooking during quarantine.  I know I am.  But I owe my preparedness in the path of hurricanes for many years.  Hurricane preparedness was so much a part of our lives, that we actually wrote a book about it!  And now, that the same kind of preparedness is helpful during these strange days of self-isolation. Even though we’re allowed to venture out for groceries, I prefer to keep my interactions with the outside world to a minimum.  That’s why we made one trip to the store last week and shopped for enough food to last a month. The canned and dried beans and pasta was the easy part. I also stocked the freezer with an extra supply of frozen spinach, collards, broccoli, and other green veggies because I knew the fresh, more delicate produce would be the first things we needed to use up. I then loaded up the fridge with plant milk, tofu, and lots of fresh produce. I planned menus that used the most delicate product first, so now, over a week since shopping, we’re nearly out of fresh greens — I have enough lettuce for about three more salads. But we still have a lot of other hardy veggies like cabbage, carrots, celery, winter squash, and of course, white and sweet potatoes.  I bought a lot of fruit that I’m keeping refrigerated to last longer, pulling out only what we’ll use in a day each morning. Here is a list of what I plan to cook in the weeks ahead using what I have on hand: Stay-at-home Menu Plan - Chili Mac & salad - Tacos - Pizza & salad - Hakka noodle stir-fry - Lentil soup - Stuffed kabocha squash - Shepherds Pie - Ramen bowls - Vegetable fried rice - Tofu tetrazzini with green beans - Saag with tofu and basmati rice - Enchiladas - Pasta Fagiole - Tofu scramble - 15-bean soup - Seitan Pot Roast with Cabbage, Carrots & Potatoes - Artichoke Mac UnCheese - Three bean pasta salad - Veggie Dogs w/­­sauerkraut - Chickpea salad wraps - Singapore mei fun - Hoppin John If you have a copy of my book Cook the Pantry or Vegan Unplugged, you’ll find lots of useful tips and recipes using pantry ingredients.  I’ll be sharing some of those recipes in the weeks ahead.  For now, I’ll leave you with the recipe from Cook the Pantry for Spinach and White Bean Quesadillas or as they are now known, Quarantine Quesadillas.  Stay safe! Spinach and White Bean Quesadillas aka “Quarantine Quesadillas” Frozen spinach and canned white beans combine with garlic and spices to make a delectable filling for these hearty quesadillas.  No cheese needed.  Serve with your favorite salsa. - 1 tablespoon olive oil (or 2 tablespoons water to water-saute) - 2 or 3 garlic cloves, pressed or minced - 10 ounces frozen chopped spinach, thawed and squeezed dry - Salt and ground black pepper - 1 (15.5-ounce) can white beans, drained and rinsed - 1 tablespoon lemon juice - 1/­­2 teaspoon ground coriander - 1/­­2 teaspoon ground cumin - Large flour tortillas Heat the oil in a saucepan over medium heat.  Add the garlic and cook until fragrant, 30 seconds.  Add the spinach and season with salt and pepper to taste.  Add the beans, lemon juice, coriander, and cumin.  Cook, stirring, until the spinach is cooked and the flavors are blended, about 5 minutes.  Mash the beans well while cooking. Set aside. Place a large tortillas on a flat work surface. Spread a thin layer of the spinach mixture evenly over half of the tortilla. Fold the remaining half of the tortilla over the half with the filling and press gently to enclose and spread the filling close to the edges. Heat a large nonstick skillet over medium heat. Place the quesadilla in the hot skillet.  Flatten with a spatula and cook until lightly browned on the bottom, about 3 minutes. Flip the quesadillas and cook until the other side is golden brown.  Cut into wedges. Repeat with more tortillas and filling as desired. Serve hot with salsa. This recipe is from Cook the Pantry by Robin Robertson (C) 2015, published by Vegan Heritage Press. Photo by Annie Oliverio. The post Quarantine Quesadillas and Stay-At-Home Menu Plan appeared first on Robin Robertson.

The Inexpensive Pantry Staple That Makes Everything Taste Better

March 23 2020 Meatless Monday 

The Inexpensive Pantry Staple That Makes Everything Taste BetterPeanut butter is everything: savory and sweet, fatty and salty, crunchy and creamy. Its uses are truly endless, serving as the basis of stews, sauces, chilis, chutneys, and, of course, desserts. Peanuts, also known as goobers, ground nuts, or monkey nuts, are nutritionally dense, rich in both healthy fats and plant-based protein. Peanuts and peanut butter have long shelf lives, are inexpensive, and can add a tasty new dimension to any number of recipes. Sure, you can eat peanuts by the handful (or spoonful), but then youd be missing out on the peanuts wildly diverse culinary applications. This Monday, branch out and do some experimenting by making any one of these novel peanut recipes. Overnight Apple Peanut Butter Oatmeal A dollop of peanut butter transforms a bowl of oatmeal from meh to mmmmm. This oatmeal is packed with protein and fiber, making it a perfect was to start your morning. For the Overnight Apple Peanut Butter Oatmeal, click here. Peanut Butter Chili with Pinto Beans The secret to this smooth, salty, dreamy chili is a cup of creamy peanut butter. Try it and taste the magic for yourself. For the Peanut Butter Chili with Pinto Beans recipe, click here. Peanut Butter and Jelly Pancakes The best of breakfast collides with a lunch box staple. A great meal for kids, adults, and adults who act like kids. For the Peanut Butter and Jelly Pancakes recipe, click here. Peanut Noodles Packed with plant protein, this flavorful noodle dish incorporates unique Southeast Asian ingredients like sambhal olek (Indoenisan chile sauce) and Sichuan peppercorns. Give it a try if you want to put your taste buds on an adventure. For the Peanut Noodles recipe, click here. Spicy Peanut Chutney Top soups, pastas, stews, or sandwiches with this delightful blend of roasted peanuts, garlic, sesame seeds, coconut, and chile flake. Its the perfect blend of sweet, nutty, and spicy. For the Spicy Peanut Chutney recipe, click here. Sweet Potato Peanut Stew Creamy and decadent, you can whip up this West African stew in under 30 minutes. This recipe is based on one from Iba Thiam, chef and owner of Cazamance restaurant in Austin, Texas, and it is one of the recipes in Oldways A Taste of African Heritage cooking program. For the Sweet Potato Peanut Stew recipe, click here. Thai Spring Rolls with Peanut Dipping Sauce Light and refreshing, serve these Thai spring rolls as an appetizer or in place of a salad. The peanut dipping sauce adds a tangy punch of flavor. For the Thai Spring Rolls with Peanut Dipping Sauce, click here. Click here for more Meatless Monday recipes. When posting pictures of recipes to your social media network, tag @MeatlessMonday use #MeatlessMonday to show the plant-based community your creation. The post The Inexpensive Pantry Staple That Makes Everything Taste Better appeared first on Meatless Monday.

Sweet Potato Peanut Stew

March 2 2020 Meatless Monday 

Sweet potato peanut stew, or groundnut stew, is called Mafe in West Africa. The stew uses a savory sauce made from peanut butter and tomatoes and is common throughout West and Central Africa. This recipe is based on one from Iba Thiam, chef and owner of Cazamance restaurant in Austin, Texas, and it is one of the recipes in Oldways A Taste of African Heritage cooking program. The sweet potato, a much-loved African heritage food, is a featured ingredient. Serves 4 - 2 teaspoons extra-virgin olive oil - 1 medium-size yellow onion, diced - 2 garlic cloves, minced - 1 large sweet potato, chopped into medium-size cubes - 2 large carrots, cut into thin rounds - 2 green zucchini, cut into thin half-rounds - 1 small can (15oz) of diced tomatoes, no salt added - 2 cups low sodium vegetable broth - 1 tablespoon curry power - 1/­­4 cup natural peanut butter - 3 sprigs of fresh thyme, minced, or 1 teaspoon dried thyme - Sea salt to taste   Heat the oil in one of the soup pots on medium heat and sauté the onion and garlic until translucent (3-4 minutes). While the onions and garlic cook, chop up the sweet potato, carrots, and zucchini. Add sweet potato and vegetables to the pot; saute for 3-4 minutes. Add the diced tomatoes, vegetable broth, and curry powder, and bring to a boil. Cover and simmer for 10 minutes. After 10 minutes, add the peanut butter and the thyme to the stew. Let it cook, covered, for another 3-5 minutes. Salt to taste, serve and enjoy!   Active time: 20 minutes Total time: 30 minutes The post Sweet Potato Peanut Stew appeared first on Meatless Monday.

New Ebook: Golubka Kitchen Holidays

November 1 2020 Golubka Kitchen 

New Ebook: Golubka Kitchen Holidays We are so excited to tell you about our new holiday ebook! It’s a collection of our favorite, festive, plant-based recipes, developed with the intention of bringing color and joy to your holiday table. As always, the focus is on flavor-packed, whole food ingredients and inspiring, seasonal produce. This project was so incredibly fun to work on. Dreaming up a celebratory table of vibrant, plant-forward dishes, and bringing it to life is just a really gratifying thing to do. Coming together around a table of good food is one of the undeniable pleasures of life, and we hope that these recipes will become yours as you celebrate with your loved ones. We are also launching the holiday ebook bundle, which includes the holiday ebook along with our desserts ebook for $4 off the total price. You can check out a few sneak peek photos from the ebook, plus the full recipe index below. Buy the Holiday Ebook /­­ Buy the Holiday Ebook Bundle ($4 Off) Recipe Index *all recipes are vegan, all but 4 recipes are gluten-free - Sour Cream and Shallot Dip - Stuffed Mushrooms with Smoky Quinoa and Cashew Parm - Smashed Potato Latke Bites - Beet Caviar - Butternut Squash, Farro and White Bean Salad - Holiday Slaw with Tahini-Orange Dressing - Miso-Roasted Cauliflower and Grapes with Green Caper Sauce - Leek and Potato Soup with Brussels Sprout Chips - Maple-Mustard Brussels Sprouts - Mashed Potatoes with Mushroom White Bean Gravy - Herb and Walnut Stuffing/­­Dressing - Sweet Potato and Caramelized Onion Casserole - Creamy Butternut Squash and Apple Soup with Fried Shallots - Cranberry and Pear Sauce - Leeks in Vinaigrette - Cardamom Rice - Lentil Loaf with Balsamic Glaze - Coconut-Braised Red Cabbage - Orange and Sage Tempeh - Red Onion Tart with Tofu Ricotta - Quinoa and Vegetable Pot Pie with Gluten-Free Crust - Chocolate Fudge - Seeded Pumpkin Bread with Apple Butter - Rosemary Almonds - Gingerbread Banana Granola Buy the Holiday Ebook /­­ Buy the Holiday Ebook Bundle ($4 Off) The post New Ebook: Golubka Kitchen Holidays appeared first on Golubka Kitchen.

Soft Vegan Sweet Potato Dinner Biscuits

September 18 2020 VegKitchen 

Soft Vegan Sweet Potato Dinner Biscuits These simple Soft Vegan Sweet Potato Dinner Biscuits are so moist and flaky, they practically melt in your mouth. Fantastic to serve with fall meals, especially as an accompaniment to chili or other stews, these are also a welcome addition to your vegan Thanksgiving menu. Recipe contributed by Cathe Olson from The Vegetarian Mothers Cookbook. The post Soft Vegan Sweet Potato Dinner Biscuits appeared first on VegKitchen.

Sweet Potato No Yeast Cinnamon Rolls

June 22 2020 Vegan Richa 

Sweet Potato No Yeast Cinnamon RollsThese easy no yeast cinnamon rolls feature sweet potato puree which makes them the fluffiest, most pillowy homemade vegan cinnamon buns youll ever make.  No dough-punching & no long waiting for the dough to rise! Jump to Recipe Cinnamon buns make all mornings better.  We all know that! But if I told you you can take the old cinnamon roll to the next level, by adding some sweet potato? Would you trust me and try it? I hope you do, because boy these Sweet Potato Cinnamon Rolls! SO GOOD! Plus these are no-yeast cinnamon rolls – vegan and no hour-long waiting around for the dough to rise. Now, we dont naturally think of sweet potatoes as a dessert ingredient  – or sweet breakfast treat –  but let me tell you, there are so many ways to incorporate them into your breakfast routine. On the blog, I already have a bunch of sweet breakfast treats using sweet potato puree, like my famous sweet potato blondies, this sweet potato bread, or this sweet potato crumb bread. Other than flavor, there are many more reasons why adding sweet potatoes to your vegan baked goods is a good idea. First of all, sweet potato puree gives the rolls this gorgeous yellow-orange color. Secondly, it makes the texture of the dough somehow more soft and almost flaky! These rolls literally melt in your mouth. Truly amazing.Continue reading: Sweet Potato No Yeast Cinnamon RollsThe post Sweet Potato No Yeast Cinnamon Rolls appeared first on Vegan Richa.

New Ebook: Weeknight Magic Vol. 1

May 27 2020 Golubka Kitchen 

New Ebook: Weeknight Magic Vol. 1 Our new ebook is here! It’s a collection of straightforward, plant-based recipes for busy people who love to cook. Each recipe was developed to be weeknight-friendly, with shorter cooking times and easier prep. Whole, plant foods are featured prominently throughout the ebook and make up the bulk of the meals within. We’ve been working on this project since last summer, and it’s so exciting to finally share it with you. We spent a lot of time putting every recipe through a weeknight filter, streamlining the ingredients and techniques and much as possible without sacrificing flavor. We are in love with every recipe, and we hope that they’ll bring some ease and joy to your weeknight dinners and beyond. You can check out a few sneak peek photos from the ebook, plus the full recipe index below. Click Here to Buy Recipe Index *all recipes are vegan and can be gluten-free if needed - Staple Red Lentils with Crispy Coconut and Chili Oil - Creamy Tomato Pasta - Baked Tofu with Crispy Kale - Cauliflower, Tomato and Chickpea Stew - Portobello and Red Lentil Bolognese - Sweet Potato Nachos - Cauliflower Caesar Salad with Chickpea Croutons - Weeknight Chili - Zucchini Mac & Cheese - Zaatar-Roasted Vegetables and Chickpeas with Tahini Sauce - Saag Tofu - Quinoa Pilaf with Lemony Green Beans - Cold Nut Butter Noodles - Maple-Mustard Baked Tempeh and Broccoli Bowls - Brothy Coconut Turmeric Noodles - Ratatouille-ish Summer Stew - Creamy Polenta with Smoky Mushrooms and Chickpeas - The Coziest Rice and Beans - Braised Lentils with Mushrooms, Leeks and Potatoes - Minestrone with Rosemary Walnuts - Coconut Rice - Coconut Bacon - Knife Salsa Verde - Cashew Crema - Cheesy Cashew Dust Click Here to Buy The post New Ebook: Weeknight Magic Vol. 1 appeared first on Golubka Kitchen.

Vegetarian Sweet Potato Bibimbap

May 18 2020 Oh My Veggies 

Photos by Rikki Snyder Bibimbap! Have you heard of it? You will love it! What exactly is bibimbap? Its a traditional Korean dish which translates to mixed rice (bibi = mixed, bap = rice). A variety of sautéed, raw, and pickled vegetables are served on top of white rice with a raw or over-easy egg and sliced meat. I took the Make it Meatless vegetarian approach to this bibimbap recipe by substituting roasted sweet potato slices for the meat. Sweet potatoes for meat? Does that sound like a strange substitution? I assure you, it works! The sweet potatoes are filling, flavorful, and add life to the meal. One of my favorite parts about this dish is how much variety goes into the bowl. You can pick and choose your favorite vegetables, and create a combination of raw and cooked vegetables with a tasty sauce. I went with sautéed shiitake mushrooms and sweet potatoes, which I served with raw shredded carrot, eggs, pickled cucumbers (I used store-bought, but I’ve linked to a recipe in the ingredient list if you can’t find them!), kimchi, and a gingery chili garlic sauce drizzled over everything. These bowls are so flavorful and satisfying that it took […]

No Yeast Pizza Dough – Vegan

May 2 2020 Vegan Richa 

No Yeast Pizza Dough – VeganDon’t spend hours making pizza dough and try this easy vegan no-yeast pizza dough recipe for a quick pizza fix! Yeast-free Vegan Pizza Dough from scratch made out simple ingredients! Jump to Recipe Pizza lovers, this vegan no yeast pizza dough recipe is for you! Home is where the pizza is, right?  I LOVE me a slice of pizza and there are already all kinds of pizza recipes on the blog. Classic ones like Margherita, and pretty special ones such as BBQ Sweet Potato, some with regular crusts, some with tortilla crust or gluten-free crusts. Today, we add my new favorite quick fix for all those spontaneous pizza cravings! Yeast-free crust! Those of you who love homemade pizza as much as I do know that yeasted dough can take time and thats why I created this quick Vegan Pizza Dough Recipe that uses NO yeast! Aint nobody got time for that dough to rise until doubled in size, right? Especially in winter, when it takes hours. This is a great dough to get you in the kitchen with friends, your kids, and family making pizza from scratch. I guarantee you that you will get this into the oven in 15 minutes flat! Continue reading: No Yeast Pizza Dough – VeganThe post No Yeast Pizza Dough – Vegan appeared first on Vegan Richa.

Vegan Red Lentil Sweet Potato Curry

March 31 2020 Vegan Richa 

Vegan Red Lentil Sweet Potato CurryThis creamy Thai inspired Vegan Red Lentil Sweet Potato Curry features red curry paste, healthy coconut milk and plenty of veggies. It’s all made in just one pot, gluten-free and perfect as a quick weeknight dinner! Nothing better than ending a long workday with a good book and a bowl of something cozy and comforting like this red lentil sweet potato curry. It’s easy to put together, it’s got that thick and creamy texture that coats the spoon just perfectly and has just the perfect balance of sweetness, acidity, and spiciness. We have sweet potato or potato and red lentils, both of which are hearty but wont weigh you down, and they are swimming in a creamy fragrant coconut milk broth thats rich with Thai red curry paste and spicy ginger. I think this might just be the ultimate vegan red curry! This red lentil sweet potato curry needs only 1 Pot, can be made ahead of time and is freezer-friendly. Weeknight dinner win and also naturally gluten-free!Continue reading: Vegan Red Lentil Sweet Potato CurryThe post Vegan Red Lentil Sweet Potato Curry appeared first on Vegan Richa.

Inexpensive Plant-Based Ingredients That Won’t Go Bad

March 30 2020 Meatless Monday 

Inexpensive Plant-Based Ingredients That Won’t Go BadEvery food item will eventually go bad, but there are many food staples that offer a terrific value, can be prepared in big batches, and have an incredibly long shelf-life. Some of these ingredients can serve as the centerpiece of a meal, like potatoes, beans, and pasta, while others act as supporting actors, providing quick bursts of flavor to ordinary dishes. Best of all, many of these foods are completely plant-based and rich in many of the essential vitamins and minerals necessary for a healthy body. Our list of plant-based ingredients all have a shelf life of over two months (when stored properly) and are relatively inexpensive. But most importantly, these pantry staples give you the opportunity to get in the kitchen and experiment with flavors and ingredients that you may have overlooked in the past. And Meatless Mondays are always a great opportunity to start a new healthy ritual. Beans Often sold for less than a dollar a can, beans are the ultimate plant-based protein. With so many different types to choose from -- kidney, black, pinto, cannellini, pigeon peas, butter beans -- the recipe possibilities are endless. Make a stew, vegetable chili , bean salad, or these black bean meatless balls with zucchini noodles . Diced Tomatoes (canned) Take a simple stew, stir-fry, or sauce to the next level with a can of diced tomatoes. At only a buck a can, diced tomatoes will become your new secret weapon in the kitchen. Try adding them to this boldly-seasoned spicy chickpea ragout. Frozen Fruits and Vegetables Toss them into a blender, soup pot or sauté pan to add some nutrients and heft to your mid-week meals. When stored properly, frozen fruits and vegetables will last years (but please dont make them wait that long). Some frozen vegetables -- spinach, collards, broccoli rabe -- should be thawed and drained before cooking, while others like broccoli, peas, and peppers can be thrown into a hot pan as-is and easily transformed into a garlic-ginger fried rice. Granola A bag of granola wont run you much more than $4.00, depending on the brand, but it will impart an invaluable crunch to yogurt and oatmeal. Many manufacturers sell granola with a shelf life of up to six months, but it should be good to eat it even past that point (although it might not retain its full crunch). Lentils (dry) At $1.50 per pound, a bag of dried lentils is one of the best bargains in the grocery store. Besides an almost indefinite shelf life, the lentil contains a laundry-list of essential minerals like iron, folate, and manganese, is packed with protein, and is a great source of fiber. If youve never before cooked with dried lentils, start with a simple stew or this easy French lentil salad with cherry tomatoes. Onions When stored in the refrigerator, onions can last for up to two months (sometimes longer). Theyre pretty cheap, too, costing only around $1.00 – $1.50 per pound. Sear on the stove top for a smoky, charred flavor or cook them low-and-slow to unlock their natural, caramel-like sweetness and sprinkle them over this sweet potato caramelized onion stew. Oatmeal Think of oatmeal as a blank canvas. Costing less than a quarter per serving, let your imagination run wild when it comes to cooking breakfast. Mix in everything from peanut butter, jam, nuts, seeds, or even savory spices. Dried oatmeal can last longer than a year when properly stored. Use oatmeal in this vanilla almond milk oatmeal or try using it to make dessert, like this apple cranberry oatmeal bread. Pasta Costing only $1.00 per box, your pantry should be loaded with pasta, but we recommend going beyond the standard semolina/­­durum wheat flour varieties and experiment with pastas made from whole grains, vegetables, lentils, and chickpeas. Try some unique flavor combinations to keep things interesting, like this recipe for green tea pesto pasta . Peanut Butter Whether you like it creamy or crunchy, peanut is the ideal pantry staple . A serving of peanut butter is packed with protein and healthy fats, both of which will keep you feeling nice and satiated. Peanut butter has a shelf life of more than a year (unopened), and many brands of sell for less than $2.00 a jar. Polenta (corn meal) Polenta is made by mixing cornmeal (dried, ground corn) with either water or milk. Inexpensive and versatile, polenta can serve as the foundation of any number of meals, pairing especially well with tomato sauce, like in this recipe for Italian white beans with kale and polenta.  Potatoes These starchy staples dont last forever, but when stored in a cool dark space they can last for between 2 - 3 months. At around .50 cents per pound, the potato is an excellent source of fiber, nutrients, and calories; they can add creaminess to soups or serve as a vessel for a delicious stuffed potatoes primavera . Rice Whether its white, brown, or wild, rice costs less than a quarter per serving. Rice can serve as an accompanying carbohydrate or act as the main meal. For a new take on everyones favorite grain, try this vegetarian biryani or meatless brown rice jambalaya . Salsa Jarred salsa is an excellent (and convenient) alternative to fresh varieties. Add a tablespoon to anything bean burritos and taco bowls to spicy puttanesca pasta and gallo pinto ; mash some together with a ripe avocado and youve got a quick-and-easy guacamole. Soy Sauce Drizzle soy sauce into your stir fry, salad, sautéed vegetable, or tomato sauce for a boost of salty umami flavor. You can also use it liberally in this yummy Asian noodle bowl with spicy almond sauce . Soy sauce can cost as little as $2.00 a bottle and can last nearly two years after opening when stored in the refrigerator. Sweet Potatoes The sweet potato is natures candy; slice it down the middle and heat in the microwave for five minutes and out comes tasting reminiscent of a sugary soufflé. If you want to try making a dish that requires a little more technique, cook up this spicy and aromatic sweet potato chana or a coconut milk sweet potato white bean soup . Vegetable Broth/­­ Bouillon A box of vegetable broth is a staple of any kitchen, but you can expand your soup selection by adding some chickn bouillon cubes to your pantry. Add some beans, frozen vegetables, and seasonings and you have a clean and simple dinner for around $1.00 per serving, or add some flour, nut-milk, and noodles for a creamy vegetable noodle soup . Curious about what other plant-based ingredients you should be storing in your pantry? Check out our list of 20 Essential Meatless Monday Ingredients . The post Inexpensive Plant-Based Ingredients That Won’t Go Bad appeared first on Meatless Monday.

Recipe | Kale & Sweet Potato Quesadillas

March 27 2020 Oh My Veggies 

There are two things you should know about this recipe: 1. The name is a lie. There’s no queso in these quesadillas. But calling them “dillas” makes them sound like something cutesy off of a children’s menu, doesn’t it? 2. Yes, if it sounds familiar, it’s because I made these with leftovers from my Sweet Potato & Kale Wraps. I decided to save the recipe for a rainy day and its day has finally come! So yeah, about #2. We had tortillas and fillings leftover after making those wraps. But, as you saw, I am no burrito wrapper, so the second night around, I made these Kale & Sweet Potato Quesadillas for dinner. Instead of binding everything together with cheese like in a traditional quesadillas, I used mashed sweet potatoes. Is this weird? Okay, fine, maybe it sounds weird, but sweet potatoes and kale go really well together (this is one of my most popular posts, after all!) and so do sweet potatoes and black beans. Oh, and one note about the chorizo: if you can purchase Field Roast locally, use their Mexican Chipotle sausage. Their sausage is made with real vegetables, grains, and spices and it’s minimally processed. (Yes, […]

Boosting Your Immune System with Plant-Forward Eating

March 10 2020 Meatless Monday 

Boosting Your Immune System with Plant-Forward EatingThe recent COVID-19 outbreak has caused concern across the world, and many people are taking measures to make sure they do not fall sick. Besides washing your hands and staying home if youre sick, theres a lot you can do from a nutrition standpoint to boost your immune system  – eat more vegetables and fruits, legumes and whole grains .  Vegetables and fruits especially, have nutrients and special natural compounds called phytochemicals that serve as antioxidants to neutralize damage to cells and fight nasty pathogens like COVID-19, the flu and the common cold. Will they prevent you from getting sick? Maybe not. But a healthy diet can help strengthen your immune system to help fight the virus and recover quickly. Below are some nutrients found in plant-based foods that are vital for a strong and robust immune system: Vitamin C An antioxidant that increases production of white blood cells, is key to fighting infections. Citrus fruits, papaya, dark green and yellow vegetables, red bell pepper, strawberries, tomatoes and watermelons are great sources of Vitamin C. Try this recipe.  Vitamin E An antioxidant that protects your cells from free radical damages, enhances the immune system to fight off bacteria and viruses. Foods high in vitamin E are sunflower seeds, nuts and green vegetables. Try this recipe. Vitamin A Functions mainly by keeping the skin, vision, and tissues of the mouth, stomach, intestine, and respiratory system healthy. Its anti-inflammatory properties enhance the immune system. Good sources of vitamin A are sweet potatoes, spinach, pumpkins, carrots, peppers, cantaloupes. Try this recipe. Zinc An important mineral that helps in wound healing, functions in the development of immune cells, which is needed for the immune system to work properly. Food sources of zinc are legumes, whole grains, nuts and seeds. Try this recipe.  Dietary protein Plays a major role in the bodys immune response. They activate cells that help fight off infections in the body. Good plant sources of dietary protein are: legumes, beans, peas, soy, and nuts. Try this recipe.    Overall, if pondering about which vegetable or fruit to eat, think of colors – purple, blue, red, yellow and orange, because it usually means they are packed with antioxidants that are great for your health and immune system.     Resources: 1. Zinc in Human Health: Effect of Zinc on Immune Cells. https:/­­/­­www.ncbi.nlm.nih.gov/­­pmc/­­articles/­­PMC2277319/­­ . Accessed March 5, 2020 2. Health Professional Fact Sheet. NIH, Office of Dietary Supplement. https:/­­/­­ods.od.nih.gov/­­factsheets/­­VitaminA-HealthProfessional/­­ . Accessed March 5, 2020 3. Li P, Yin YL, Li D, Kim SW, Wu G. Amino Acid and Immune Function. Br J  Nutr, 2007 Aug:98(2):237-52.  4. Protect your Health with Immune-Boosting Nutrition. https:/­­/­­www.eatright.org/­­health/­­wellness/­­preventing-illness/­­protect-your-health-with-immune-boosting-nutrition . Accessed March 5, 2020 The post Boosting Your Immune System with Plant-Forward Eating appeared first on Meatless Monday.

Aloo Matar – Easy Pea & Potato Curry (Vegan)

March 1 2020 Vegan Richa 

Aloo Matar – Easy Pea & Potato Curry (Vegan)This easy Indian Aloo Matar – Pea & Potato Curry is done in 30 minutes, requires only a few basic ingredients and is such a simple and quick plant-based weeknight meal. Gluten-free, dairy-free, soy-free. Oil-free option included. Jump to Recipe Coming at you with a delicious Indian weeknight recipe that comes together quickly and needs very basic ingredients most of which you probably already have at home! One of those recipes that I can always make, even when I dont know what else to make because the fridge is almost empty! Aloo Matar! Bonus, it’s my mom’s recipe so obviously it’s the best and tested until perfect! What is Aloo Matar? Aloo translates to potato and matar to peas – potatoes and peas, that’s what we’re cooking today. But in the most delicious manner! This is a simple vegetarian Indian dish originating in the Punjab region of India. It is made of potatoes and peas in a spicy thick onion tomato gravy. The dish is made throughout the country in a few different versions. While some Aloo Matar recipes use a creamy coconut base, others simmer the potatoes in a tomato sauce. We are cooking the tomato version which is a bit lighter and lower in calories. Potatoes are used in tons of Indian recipes. Often they are paired with other vegetables like cauliflower in aloo gobi or spinach or beans! I love cooking with potatoes as they are a.) available all year long, b) cheap, c) delicious and oh so comforting. Right in the end, I listed you all my favorite Indian potato recipes. This recipe has just potatoes, green peas, onion, garlic, ginger, green chili, tomatoes, and a few basic Indian spices. A very simple and beginner-friendly recipe that you just cannot go wrong with. Its lightly spiced, so absolutely doable even for kids and/­­or sensitive tummies. Ingredients needed for making this Indian Pea & Potato Curry: - Peas: You can use fresh or frozen peas. Make sure not to overcook them or they will lose their pretty color. - Potatoes: Make sure to cut them into even-sized cubes so that they are all cooked at the same time. If you chop them too small, they will get mushy and might dissolve in the curry. As a short-cut, or if you have leftovers to use up, you could add boiled potatoes. Obviously, this takes off some of the cooking time. - Ground Spices: Cumin, coriander, turmeric, cayenne pepper, garam masala. Flavor central! - The holy trinity of ginger, onion, and garlic is added to the toasted spices to form the base of the gravy. - Fresh green chilie adds a bit of heat, but don’t worry – this dish is not spicy. Thai green chili pepper or Serrano pepper works well here. However, if you don’t tolerate any spice, leave it out. - Fresh tomato puree is added for color, body, and texture. I make it from scratch pureeing two fresh tomatoes. You could use canned diced tomatoes and puree them or  half the amount of canned tomato puree as it is more concentrated. Tips and Substitutions for making Aloo Matar: - To make this recipe oil-free, skip the first step. Saute spices in broth or water. You could also use boiled potatoes instead of raw. - Keep in mind that, as this dish sits the gravy will get thicker as the potatoes tend to absorb some of the liquid. When reheating, you might have to add a splash of water or broth. - To make the gravy even more fragrant, sprinkle garam masala into the gravy towards the end. - I also like to sprinkle some dried fenugreek leaves on top for additional flavor. How to make the best Aloo Matar: Heat oil in a skillet over medium heat. Add potatoes and cook them for 3 to 5 mins, stirring occasionally. Meanwhile coarsely crush the seeds in a grinder or mortar and pestle and chop the onion, garlic, ginger, chili by knife or using a food processor. Transfer the potatoes to a bowl. Heat a tsp of oil over medium heat. Add the crushed seeds and cook for half a minute. Now, add in the onion, garlic, ginger, chilies and cook for 3 mins or until translucent. Mix in the ground spices and stir in the tomato puree. Let everything cook for 3-4 mins to thicken it some more. Add the potatoes, salt and water, and cover and cook for 15 mins. Check for seasoning (add salt, if needed) and add more water if it has gotten too thick. Add the peas and half the cilantro and cover and cook until potatoes are fork-tender. Garnish your vegan Aloo Matar with more chopped cilantro and crushed pepper flakes. What shall I serve with Aloo Matar? I like serving this potato and pea curry with plain Basmati rice or a bowl of fragrant seasoned rice like this turmeric lemon rice. However, this pea potato curry also pairs extremely well with roti or any vegan flatbread of choice. More delicious Indian potato curry recipes from the blog: - Instant Pot Saag Aloo (Sweet Potato and Chard) - Potato Eggplant Curry - Chickpea Sweet Potato Spinach Curry - Aloo Gobi -Baked    Mums Aloo Matar This easy Indian Aloo Matar Pea & Potato Curry is done in 30 minutes, requires only a few basic ingredients and is such a simple and quick plant-based weeknight meal. Gluten-free, dairy-free, soy-free. Oil-free version included.   - 2 tsp oil (divided) - 3 medium potatoes cubed small. - 1/­­2 tsp cumin seeds - 1 tsp coriander seeds - 1/­­4 cup chopped onion - 4 cloves of garlic (finely chopped) - 1 inch ginger (finely chopped) - 1/­­2 hot green chile (finely chopped) - 1/­­2 tsp turmeric - 1/­­3 to 1/­­2 tsp cayenne - 2 medium to large tomatoes (pureed) - 1/­­2 tsp salt - 1 cup water - 1/­­2 cup peas - 1/­­2 cup chopped cilantro (loosely packed divided) - optional additions: sprinkle garam masala towards the end (1/­­2 tsp dried fenugreek leaves) - Heat oil in a skillet over medium heat. Add potatoes and Cook for 3 to 5 mins, stirring occasionally. Meanwhile coarsely crush the seeds in a grinder or mortar and pestle and chop the onion, garlic, ginger, chili by knife or a food processor. -  Transfer potatoes to a bowl. Heat a tsp of oil over medium heat. Wait till it's get hot. Add the crushed seeds and cook for half a minute. - Add the onion, garlic, ginger chilie and cook for 3 mins or until translucent. - Add the ground spices and mix in. Add tomato puree and cook for 3-4 mins to thicken. - Add the potatoes, salt and water and cover and cook for 15 mins. - Check and add more water if needed. Add the peas and half the cilantro and cover and cook until potatoes are tender to preference. -  Taste and adjust salt and flavor. Garnish with more cilantro, pepper flakes. - To make this recipe oil-free, skip the first step. You could also use boiled potatoes instead of raw. - Keep in mind that, as this dish sits the gravy will get thicker as the potatoes tend to absorb some of the liquid. When reheating, you might have to add a splash of water or broth. - To make the gravy even more fragrant, sprinkle garam masala into the gravy towards the end. - I also like to sprinkle some dried fenugreek leaves on top. - The nutrition facts do not include rice or any sides.        The post Aloo Matar – Easy Pea & Potato Curry (Vegan) appeared first on Vegan Richa.


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