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wheat germ vegetarian recipes

Soft and Chewy Granola Bars

September 21 2018 VegKitchen 

Soft and Chewy Granola Bars Here’s an easy-to-make vegan bar filled with chewy granola in a soft dough. It’s a kind of a cross between a granola bar and a blondie bar. Perfect as a mid-afternoon snack with coffee or tea, an on-the-go breakfast, or to pack in the lunchbox. Adapted from The Vegetarian Family Cookbook. Makes: 8 bars 3/­­4 cup whole wheat pastry flour 2 tablespoons hemp seeds, ground flaxseeds, or wheat germ 1/­­2 teaspoon baking soda Pinch of salt 2/­­3 cup applesauce 1 heaping tablespoon nut butter, optional 1 cup granola of your choice (homemade or store bought) 1/­­2 cup raisins or currants 1/­­2 cup vegan chocolate chips Preheat the oven to 350 degrees F. Combine the first 4 (dry) ingredient in a mixing bowl and stir together. Make a well in the center of the dry ingredients and pour in the applesauce and optional nut butter. Stir together until the wet and dry ingredients are completely mixed. It will be a stiff batter. Stir in the granola, raisins, and chocolate chips. Pour the batter into a lightly oiled 9- by 9-inch pan. Bake for 20 to 25 minutes, or until a knife inserted into the center tests clean (aside from the melted chocolate). […] The post Soft and Chewy Granola Bars appeared first on VegKitchen.

8 Vegan Treats Featuring Peanut Butter and Chocolate

July 20 2015 VegKitchen 

8 Vegan Treats Featuring Peanut Butter and ChocolateIts hard to think of a more compatible duo of flavors for desserts than peanut butter and chocolate. This array of recipes from a number of vegan foodies and chefs is proof positive of universal agreement on this topic! Above, Isa Moskowitzs Peanut Butter-Chocolate Chip Bars a perfect for a lunch box treat, a picnic, or hey, since theres cereal and oatmeal in there, why not breakfast? Theyre so easy and so much yummier than packaged granola bars that theres no reason not to give em a go. You wont believe that Sharon Palmers luscious Creamy Peanut Butter Pie--kissed with the dynamic duo of peanut butter and dark chocolate--is made with tofu and only a touch of agave nectar for sweetness. Peanut Butter Chocolate Chip Teff Cookies by Leslie Cerier are not only vegan, but also gluten-free. Theyre made with nutrient-dense, iron-rich teff flour. With just a few ingredients, you get a whole lot of flavor! Laura Theodores super creamy and delightfully delicious Marvelous Chocolate-Peanut Butter Mousse will please the chocolate and peanut butter fans at your table. Tofu replaces the eggs in this rich tasting pudding. Chocolate Peanut Butter Brown Rice Crispy Treats are Cristina Cavanaughs healthier recreation of rice crispy treats, the stuff of childhood memories, without the sugar rush. Chia seeds and sesame seeds were added for an extra boost of nutrients. Chocolate Peanut Butter Chia Breakfast Parfait from Oh My Veggies is kind of like eating a peanut butter cup for breakfast. A peanut butter cup made with chia seeds! Chocolate chia pudding is layered with a creamy peanut butter sauce and topped with banana slices. Chocolate-Peanut Butter Truffles feature a combination of nut butter, chocolate, raisins, and hempseed or wheat germ adds up to a high-protein snack for kids, teens, and adults alike. Chocolate Chip Peanut Butter Cake is a nutty, chocolatey vegan cake thats long been a favorite of Navas family. Its practically foolproof, and, with just minutes of hands-on time. Its a great cake to make for any kind of gathering.

Liven Up Your “Good Karma Diet” -- Explore Raw Foods

May 20 2015 VegKitchen 

When my daughter, Adair, was a tween and teen, we devoted two weeks every summer to eating only raw food: fruits, salads, crudités, and sprouts; dressings, dips, pâtés, and cheeses made from nuts and seeds; vegetable juices and creamy smoothies. When a friend asked her why we did it, she said, Because everyone deserves to be gorgeous at least two weeks a year. She was talking about the clear eyes, luminous skin, and well-known glow that come from eating fresh, raw foods.  But wait a minute: everyone deserves to be gorgeous all year long, every day and every decade. This is what happens with The Good Karma Diet -- dining is upgraded with lots of color (much of it green) and fresh foods that have never seen a processing plant or a cooking pot. Impressive results show up quickly: weight loss, plenty of steady energy, a rested look so people ask if youve been on vacation. Youre eating foods that grew. Foods that are, for the most part, in season, so they nourish you right now. Foods with vivid colors that dont start with FDC#. The phytochemicals and overall nutrient density of greens, berries, fresh juices, and other unheated plant foods can take you light years beyond a typical, mostly cooked diet that includes lots of packaged and convenience foods, even when youre eating vegan or close to it. (People whove tried that and didnt like it can try this and see what happens.) The color and liveliness of raw food has long appealed to me. I recall an incident, only a couple of years into being vegan. I was in my kitchen making dinner and some prep-ahead dishes for later in the week. They represented the monochromatic fare nearly everyone with an interest in natural foods was eating back then: brown rice and brown bread, lentil soup and onion soup, walnut loaf and wheat germ cutlets. My husband called and asked what I was doing. I replied, Killing food - uh, I mean, cooking food. With a slip deserving of Dr. Freud, Id stated where my heart was in terms of bodily sustenance, although I didnt know what to do with this information. I was aware even then that there were people who ate mostly raw, but they were the ascetics of the vegetarian world. They ate fruit for breakfast and that was all. Undressed salad and nuts for lunch. More salad - lots of sprouts! - and maybe a baked potato for dinner. If they were going all out, theyd put some avocado on the potato. I dont know about you, but when I think of the culinary good life, that isnt it. It would be years later, when clever raw chefs began to create actual cuisine from uncooked fruits, vegetables, nuts and seeds, that I seriously looked at raw as something that might be for me. I soon realized that for many people, myself included, an all-raw diet, even a delicious one, can be too restrictive. And other than for a short cleanse, the whole thing can seem bizarre, with the wheat grass and Himalayan berries and recipes that begin: Break a young Thai coconut with your machete. Besides, from November to May, raw is just plain cold. As a result, lots of folks dabble in it, but most of them give it up. Im here to rescue the dabblers and suggest that you eat a veritable cornucopia of uncooked vegetables and fruits, especially in warm weather, and the very best cooked foods, too. Its about color and comfort, about living foods and living life. The sweet spot for wellbeing comes from finding the ideal balance of bright, brilliant foods just as they come from the orchard and garden, while allowing for cooked foods, as well, with their variety, leeway in social situations, warmth in the winter, and some comforting nutrient insurance. Beans and whole grains are rich in certain minerals, amino acids, and B vitamins that can be tricky to get with all raw food; and a few phytonutrients - the lycopene in tomatoes, for instance — are actually more accessible when you eat the food cooked. Grounding cooked dishes provide staying power and needed calories that fruits and vegetables dont always have, and that you dont want to get from an excess of high-fat foods - nuts, seeds, avocado - even though these are highly beneficial in moderation. An appreciation of raw foods, but without taking any vows or signing any pledges, qualifies as person as a raw enthusiast. Thats the category into which I put myself and to which I extend you a cordial invitation. Its easy to be enthusiastic about raw foods because eating them gives you a huge vitality boost. And once you recover from the palate perversion most of us developed from eating greasy foods and too-sweet sweets, the flavor burst from a perfect peach or a savory salad can be borderline orgasmic. Excerpted from The Good Karma Diet: Eat Gently, Feel Amazing, Age in Slow Motion by Victoria Moran, with the permission of Tarcher/­­Penguin, a division of Penguin Random House. Copyright (C) 2015.

How to Freshen Up Skin with Cleansing Grains

January 13 2015 Vegetarian Times 

How to Freshen Up Skin with Cleansing Grains Looking to freshen up rough, drab winter skin? When ground into a fine powder, grains such as rice, oats, quinoa, and millet make for gentle cleansers that leave skin supremely smooth. Plus, cleansing grains mild sloughing action may aid in restoring skins glow. Using exfoliators made with grains helps get rid of dead cells, which allows your skin to reflect the light better and makes it more radiant, explains Patricia Farris, MD, a dermatologist and clinical associate professor at Tulane University. Naturally rich in antioxidants, grains could also assist in keeping skin vibrant. Oats, for instance, might boost overall skin health by fighting inflammation (a key culprit in acne and sagging complexions), Farris says. In fact, research suggests that certain antioxidants found in oats may ease inflammation when applied to the skin. Farris does advise against reaching for cleansing grains more than once or twice a week. You have to be careful not to overdo it, since too much exfoliation can strip away surface oils to the point where your skin ends up dry and irritated, she cautions. Another reason to choose cleansing grains: theyre an eco-friendly alternative to scrubs made with plastic microbeads, which wash down drains and spill into waterways, threatening turtles, fish, and seagulls that ingest the bits of plastic. Easy-Peasy Oatmeal Scrub: For a homemade grains-based facial slougher, DIY Face Masks and Scrubs author Stacy Karen recommends mixing 2 teaspoons ground oats, 1 teaspoon wheat germ or cornmeal, and 1 1/­­2 teaspoons water or cooled chamomile tea. After massaging the scrub onto your skin, wash off with warm water and a face cloth. Product Picks Zatik Cleansing Grain for Normal/­­Oily Skin ($10/­­2 oz.) Bellaroma Pineapple Enzyme & Quinoa Cleansing Grains ($22/­­4 oz.)

Smoky Sunflower Bean Burgers or Sliders

October 22 2014 VegKitchen 

Smoky Sunflower Bean Burgers or SlidersAn easy bean burger with a little crunch from sunflower seeds and a subtle smoky flavor, these work well with pink, pinto, or red beans. Make some potato oven fries or sweet potato oven fries at the same time, and serve with your favorite condiments in pita bread or on whole grain buns.  Makes: 6 large burgers or 12 sliders - 1/­­3 cup oatmeal (quick-cooking oats) - 1/­­4 cup plus 2 tablespoons sunflower seeds - 15- to 16-ounce can red, pink, or pinto beans, drained and rinsed - 1/­­2 green bell pepper, finely diced  - 2 scallions, thinly sliced  - 1/­­2 cup wheat germ or hemp seeds - 2 teaspoons salt-free all-purpose seasoning (like Frontier or Mrs. Dash) - 1 teaspoon chili powder - 1 to 2 teaspoons smoked paprika or mesquite seasoning (see note) - 1 tablespoon olive oil - 2 tablespoons nutritional yeast, optional - Salt and freshly ground pepper to taste To serve: - Whole grain buns, English muffins, or pita breads - Lettuce leaves, baby spinach, and/­­or sliced tomatoes - Your favorite condiments (ketchup, mustard, vegan mayo, sriracha, etc.) Preheat the oven to 400 degrees F. Combine the oatmeal and 2/­­3 cup boiling water in a cup. Let stand until needed. Place 1/­­4 cup of the sunflower seeds in a food processor, and set aside the 2 tablespoons. Pulse on and off until coarsely chopped.  Add the beans, bell pepper, scallions, wheat germ or hemp seeds, seasonings, olive oil, and optional nutritional yeast.to the food processor. Pulse on and off until the mixture is finely and evenly chopped. Don’t puree! Add the oatmeal and remaining sunflower seeds along with a little salt and a few grindings of pepper, and pulse a few times to blend into the mixture,  Line a baking sheet with parchment paper. Coat the inside of a round 1/­­2-cup measuring cup (for large burgers) or 1/­­4-cup measuring cup (for sliders) with a little oil or cooking oil spray. Spoon some of the bean mixture into the measuring cup, filling it but not packing too firmly; invert it onto the parchment (giving it a sharp tap to release the mixture). Using the bottom of the measuring cup, flatten into a 1/­­2-inch- thick burger.  Repeat with the remaining bean mixture; you should wind up with 6 regular size burgers or 12 smaller sliders. Bake for 15 minutes, then carefully flip each burger and bake an additional 15 minutes, or until golden and firm on each side. Remove from the oven and serve the burgers on their own or with the bread and/­­or condiments of your choice. Note: Look for smoked paprika or mesquite seasoning in any supermarket spice aisle. Mesquite seasoning is particularly nice in this; youll find it shelved with grilling seasonings. You can also substitute liquid smoke seasoning if thats what you have on hand. - Here are more of our tasty Vegan Burgers.

No-Bake Vegan Cocoa Maca-roons

August 10 2014 VegKitchen 

No-Bake Vegan Cocoa Maca-roonsThese no-bake macaroons are filled with all manner of nutrient-dense goodies, including nuts, nut better, dates, and of course, coconut. Not to mention a nice dose of maca powder, which not only lends its malty flavor, but its energy-boosting benefits. If you’re unfamiliar with maca, or just want to leave it out, no problem -- see the alternative following the recipe. Makes about 18 to 20 - 1/­­2 cup slivered or sliced almonds - 1/­­2 cup nut butter or tahini - 1/­­2 cup Medjool dates (about 8 to 10) - 1/­­4 cup maca powder (or see note) - 2 tablespoons cacao or organic cocoa powder - 1/­­2 teaspoon cinnamon - 2 teaspoons vanilla extract - 1/­­2 cup shredded coconut, plus more for rolling - 2 to 3 tablespoons maple syrup or agave nectar, to taste Place the almonds in a food processor and process until finely ground. Add the remaining ingredients and process until the mixture starts holding together as a mass. If it doesnt do so after a minute or two of processing (for this depends on how moist the dates are and the density of the nut butter), add just a little water, not more than a tablespoon at a time. Roll into 1-inch balls. Put a small amount of extra coconut on a small plate. Roll the balls in the coconut to coat. Arrange on another small plate and refrigerate for about an hour, then enjoy! Note: If you’re unfamiliar with maca or simply don’t want to use it, omit this ingredient and substitute 1/­­4 cup fine oatmeal or wheat germ.   - Enjoy more No-Bake and Raw Sweets.

Mom’s Magical Vegan Blueberry Pancakes

June 16 2014 Fatfree Vegan Recipes  

Mom’s Magical Vegan Blueberry Pancakes Recipe by Ellen Naor, photos by Jacob Naor. More details and complete nutritional information can be found at hathayoga.com/­­vegan-blueberry-pancakes/­­ My mom has been cooking low fat vegan for years, and she’s an amazing cook. This is one of her signature creations. She wanted to call these “Dad’s Favorite Pancakes”, which they are. But while he does help her cook, the recipe is all hers. So I convinced her to let me call them “Mom’s Magical Vegan Blueberry Pancakes”! You might ask what makes my moms pancakes magical? Because they magically disappear! Not only are these delicious, but theyre low fat and super healthy too. Besides being vegan, part of the reason these are so good for you is that no oil is used in the recipe. You can eat a big stack of them, guilt free! Ingredients: 1/­­2 cup graham flour 1/­­4 cup whole-wheat flour 1/­­4 cup whole-wheat pastry flour 2 tablespoons wheat germ 2 teaspoons baking powder (aluminum free) 1 teaspoon vanilla 1 cup almond milk or other plant-based milk (+ additional tablespoons as needed) 1/­­2 cup frozen bluberries (optional – no need to thaw) Instructions: 1. Mix the flours, wheat germ, and baking powder in a medium sized bowl. 2. Add the almond milk and vanilla. 3. Combine with a wire whisk or a fork. Add additional milk a tablespoon at a time to achieve proper consistency. Batter should be fairly thick, but thin enough to drip from the whisk. 4. Add blueberries, and gently mix them in with a large spoon. 5. Preheat non-stick frying pan for 2-3 minutes, at medium temperature. 6. Spoon batter into frying pan, making pancakes about 3 wide. 7. Turn down the heat a bit if necessary, to avoid burning the outside before the inside is cooked. Use your finger to test done-ness: the pancakes spring back when pressed. 8. The batter tends to thicken as it stands. Add additional almond milk or water to remaining batter, one tablespoon at a time, to maintain the right consistency. 9. Time to eat! Makes 10-12 small vegan blueberry pancakes, to serve two happy people. If you have any leftovers, you can always freeze them. They toast up nicely for a quick, easy breakfast anytime. You can also make up a double batch just to have some extras around! (C) ayalnaor for Fatfree Vegan Recipes, 2014. | Permalink | 3 comments | Add to del.icio.us Post tags: McDougall

Anatomy of a Muffin

November 8 2014 Vegan Dad 

Anatomy of a Muffin All muffins, more or less, are made up of the basic proportion of ingredients.  This means that the kinds of muffins you can make are limited only by your imagination.  I make mini muffins every week for the kids to take on their lunches--the ones pictured here are a mix of wheat flour, quinoa flakes, and oat bran with 3/­­4 cup of raisins and 3/­­4 cup of hemp seeds for a real protein boost in the middle of the day. You can also add things such as lemon or orange zest, and a variety of spices to craft your own unique muffin creations. INGREDIENTS So, the basic ratio of dry:wet is 2:1 - 2 cups flour(s) or other dry ingredients (bran, wheat germ, quinoa flakes, etc.) - 1 cup liquid (non-dairy milk, orange juice, water, coffee, etc.) I find that the muffins will hold their shape if at least one cup of the dry ingredients is wheat flour (all purpose, or whole wheat pastry).  I also find that soaking things like quinoa flakes and bran in the liquid for 5 mins or so keeps the final batter from being too wet.  If your final batter is to wet or too dry you can always add more flour or liquid as necessary.   The other base ingredients are also easy to remember because they are also 1s and 2s: - 1 tbsp baking powder - 1/­­2 tsp salt - 1/­­2 cup sugar - 1/­­2 tsp spice (cinnamon, for example), optional - 1/­­2 cup oil (or applesauce, mashed banana) - 1 tsp vanilla And then you can add: - up to 1 1/­­2 cups of any combination of fruit, dried fruit, nuts, seeds, chocolate chips, etc. METHOD Preheat oven to 375 degrees. Lightly grease a muffin tin. 1. Whisk together flour(s), baking powder, salt, and sugar (and spices, if using) in a large bowl.  Make a well in the centre and add your liquid, oil, and vanilla.  Gently mix until flour is hydrated.  Fold in fruit, nuts, or whatever your are using. 2. Divide batter evenly into the muffin tins.  Bake for 18-20 mins. 3. Let muffins cool for about 5 mins, then remove from tins to a wire rack to fully cool.

5 Filling Vegan Breakfast Bowls

September 8 2014 VegKitchen 

5 Filling Vegan Breakfast BowlsAdd a bit of sweetening, spice, fresh fruit, and nuts or seeds to this Quinoa Breakfast Bowl (shown above; photo by Hannah Kaminsky) for a nourishing breakfast that will sustain you through the morning. Apple Pie Oatmeal; photo by Angela Liddon This voluminous Apple Pie Oatmeal will remind you of delicious apple pie, but will leave you feeling energized and ready to tackle the day ahead. I like Gala apples in this recipe, but feel free to use any variety that you wish.  Ultimate Oatmeal Ultimate Oatmeal provides an excellent example of how easy it is to upgrade familiar dishes. Here oats are enhanced with oat bran, wheat germ and flaxseed. The recipe is purposely proportioned to produce a thick porridge that can handle a generous amount of soy milk. Chia Breakfast Bowl; photo by Christina Cavanaugh This Chia Breakfast Bowl is just as easy as to make as pouring a bowl of cereal, more nutritious and tastes even better! It takes two minutes to mix all the ingredients together, place in an air-tight container and refrigerate overnight. Wake up and breakfast is ready. Vegan Chili-Cheese Grits These Vegan Chili-Cheese Grits are great for breakfast or brunch if you like to start your day with something more savory, but it can also be a change-of pace dinner served with baked sweet potato and coleslaw. - For lots more features on healthy lifestyle, explore VegKitchens  Healthy Vegan Kitchen  page . - Check out more of VegKitchen’s delicious and easy Vegan Breakfast Recipes and Bountiful Vegan Brunch recipes .

Creamy Peanut Butter Pie

July 25 2014 VegKitchen 

Creamy Peanut Butter PieYou wont believe that this light and luscious pie--kissed with the dynamic duo of peanut butter and dark chocolate--is made with tofu and only a touch of agave nectar for sweetness. In fact, this is a nutrient-rich dessert you can really feel good about indulging in! Recipe from Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes, (C) 2014, Sharon Palmer. Reprinted with permission from The Experiment.  Serves: 8 (one-eighth pie each) Graham Cracker Crust: - 22 graham cracker halves (whole wheat or gluten-free, if desired) -  1/­­2 teaspoon cinnamon - 2 tablespoons wheat germ or ground flaxseeds -  1/­­4 cup melted soft dairy-free margarine  Filling: - One 12.3-ounce package extra firm silken tofu - 1 cup unsalted creamy peanut butter - 1 1/­­2 teaspoons vanilla extract - 5 tablespoons agave nectar - 2 tablespoons unsweetened plain plant-based milk  Garnish: - 1/­­3 cup dairy-free dark chocolate chips - 2 tablespoons chopped peanuts Preheat the oven to 375°F.  Add the graham crackers to a blender in batches and pulse into crumbs, or crush into crumbs using a rolling pin. Mix the graham cracker crumbs, cinnamon, and wheat germ in a medium bowl. Stir in the melted margarine. Press the crumb mixture into a 9-inch pie pan. Bake for 10 to 12 minutes. Remove the crust from the oven and set it aside to cool.  Meanwhile, place the tofu, peanut butter, vanilla, agave, and plant-based milk in a large mixing bowl. Beat with an electric mixer until smooth, fluffy, and creamy, scraping down the sides of the bowl as needed. Place the dark chocolate chips into a small, microwave-proof dish and microwave on high for 2 minutes. Stir the chocolate with a spoon until smooth. Pour the tofu filling evenly into the cooled graham cracker crust. Drizzle the chocolate over the top of the pie. Sprinkle with the chopped peanuts. Chill for 2 hours before slicing. Notes: Choose a dairy-free margarine that comes in a tub, not in sticks. Earth Balance is one good option, but there are other brands that also have a good low saturated fat profile. You may also use chopped dairy-free dark chocolate instead of chocolate chips.  Variation: Stir one sliced banana into the filling before step 7 to make Peanut Butter Banana Pie.  Nutritional Information: Per Serving: 374 calories, 12 g protein, 25 g carbohydrate, 27 g fat, 6 g saturated fat, 4 g fiber, 11 g sugar, 134 mg sodium Sweet tooth still craving? Here are more Vegan Baking and Sweets . Explore more of VegKitchens Easy Vegan Cakes and Pies . *This post contains affiliate links. If the product is purchased by linking through this review, VegKitchen receives a modest commission, which helps maintain our site and helps it to continue growing!


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