Category Archives: Vegetarian

Asian Inspired Hummus

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Asian Inspired Hummus

2 1/4 cups fresh cooked chickpeas

1/4 cup organic natural peanut butter

1/2 tsp minced garlic

1 tsp chili garlic sauce

1 tbsp soy sauce

1 tsp natural sugar

2 tsp sesame oil

3 fresh green onions

1/4 cup fresh cilantro

1/3 cup of water (or more depending on how loose you want your hummus)

Combine all ingredients in a food processor and enjoy with your favorite pita, pita chips, vegetables, as a salad spread or whatever your favorite use of hummus is.

 

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Nutrition Facts
Serving Size 34 g
Amount Per Serving
Calories

108
Calories from Fat

31
% Daily Value*
Total Fat

3.4g
5%
Saturated Fat

0.5g
3%
Cholesterol

0mg
0%
Sodium

57mg
2%
Total Carbohydrates

14.7g
5%
Dietary Fiber

4.2g
17%
Sugars

2.9g
Protein

5.4g
Vitamin A 1% Vitamin C 2%
Calcium 3% Iron 8%
Nutrition Grade A-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
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Quinoa Spiced Oatmeal

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Quinoa Spiced Oatmeal

3 cups water

Dash sea salt

BRING TO BOIL then ADD

1/2 cup quinoa (we used a tri-colored quinoa)

TURN HEAT DOWN TO MEDIUM and cook for 5 minutes then ADD

1 TBSP organic whole flax seed

2 TBSPorganic  hemp nut seed

3 TBSP organic raw pumpkin seed

2 cups organic thick rolled oats

COOK for 5 minutes, while cooking ADD

1/2 tsp vanilla

1 tsp cinnamon

1/4 tsp ginger

1/4 tsp cloves

1/4 tsp nutmeg

WHEN DONE cooking remove from heat and ADD

1/4 cut raw organic agave nectar

 

Dish up and enjoy.  An addition of fresh or dried fruit would work very well with this dish.  If you like your oatmeal with milk try your favorite hemp, soy, rice or almond milk.  Makes 4 servings (that stick with you).  Recipe takes a total of 15 minutes to make (with boiling the water and all).

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NUTRITIONAL FACTS

Nutrition Facts
Serving Size 317 g
Amount Per Serving
Calories

402
Calories from Fat

111
% Daily Value*
Total Fat

12.4g
19%
Saturated Fat

1.2g
6%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

72mg
3%
Total Carbohydrates

56.6g
19%
Dietary Fiber

7.0g
28%
Sugars

12.5g
Protein

17.3g
Vitamin A 1% Vitamin C 0%
Calcium 4% Iron 31%
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

Vegan High Protein Snack Bars

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Vegan High Protein Snack Bars

In sauce pan:

2 cups water

1 cup organic raw agave nectar

1/2 cup natural peanut butter

1/2 cup organic unsweetened cocoa

1 tsp sea salt

1 tsp vanilla

1/2 tsp cayenne pepper

Cook all ingredients together on medium heat for 8 minutes, stirring constantly.

In large mixing bowl:

4 cups natural rolled oats

6 TBSP whole flaxseed

10 TBSP hemp seed nut

1/2 cup organic raw pumpkin seeds

3/4 cup organic dried tart cherries

Stir all dry ingredients together.  Once sauce pan mixture is complete pour over dry ingredients and stir well.  Pour mixture into lightly oiled 9×13 inch baking pan, press down to make as even as possible.  Bake at 350 degrees for 15 minutes.  Let cool and enjoy.  Recipe makes 40 servings (well, depending on how big you cut your bars, ours were about 1×3 inches).

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NUTRITIONAL INFORMATION BASED ON 40 SERVINGS

Nutrition Facts
Serving Size 66 g
Amount Per Serving
Calories

150
Calories from Fat

53
% Daily Value*
Total Fat

5.9g
9%
Saturated Fat

0.7g
3%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

53mg
2%
Total Carbohydrates

19.0g
6%
Dietary Fiber

2.4g
10%
Sugars

10.0g
Protein

6.1g
Vitamin A 1% Vitamin C 0%
Calcium 1% Iron 13%
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

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Creamy Spinach & Brown Rice Soup

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Creamy Spinach & Brown Rice Soup

3 cups water

4 cups organic vegetable broth

1 large purple onion chopped

5 medium carrots (3 large) chopped

1 tsp crushed red pepper

3 tsp garlic powder

2 tsp sea salt

1 tsp paprika

1 tsp fresh ground black pepper

1 cup brown rice

1/2 cup pink lentils

2 cups unsweetened soy milk

4 cups organic baby spinach chopped

3 small dashes nutmeg

Put water, vegetable broth, onion, carrots and crushed red pepper in large soup pot on medium heat with a lid.  Once boiling add in brown rice, sea salt, paprika, black pepper and garlic, put lid back on and continue cooking.  After about 20 minutes add in pink lentils, stir and put lit back on, continue cooking.  In 20-30 minutes, or when rice is cooked to your liking, lower heat to low, add in nutmeg, silk and spinach, stir well for about one minute.  The pink lentils in this soup will break down and work as a natural thickener (plus good for you).  At this point your soup is done, so dish up and enjoy.

Recipe makes 6 nice sized servings.

Nutrition Facts
Serving Size 508 g
Amount Per Serving
Calories

283
Calories from Fat

35
% Daily Value*
Total Fat

3.9g
6%
Saturated Fat

0.7g
4%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

1233mg
51%
Total Carbohydrates

48.9g
16%
Dietary Fiber

6.0g
24%
Sugars

7.7g
Protein

14.0g
Vitamin A 214% Vitamin C 19%
Calcium 9% Iron 20%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

Lentils & Quinoa

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Lentils & Quinoa Recipe

1 cup uncooked green lentils 

4 cups organic vegetable broth, low sodium 

1/2 cup water

1/2 large purple onion, chopped

2 medium carrots, diced

1/2 tsp crushed red pepper

1 1/2 tsp garlic powder

1 tbsp parsley

1 tsp paprika

1 tsp fresh ground black pepper

1/2 tsp rubbed sage

1 tsp basil

1 tsp oregano

1/2 tsp thyme

2 tsp sea salt 

2 tbsp olive oil

Cook all ingredients in large pan for 30-35 minutes on medium heat.  Then add:

1 1/2 cups water

1 cup uncooked rainbow quinoa (or your favorite quinoa)

1 14.5 oz can organic diced tomatoes (salt free)

Continue to cook all ingredients for another 25-30 minutes, until majority of the liquid is cooked out.  Dish up and enjoy 🙂

Makes 6 servings, about 1.5 cups each.

Nutrition Facts
Serving Size 329 g
Amount Per Serving
Calories

295
Calories from Fat

62
% Daily Value*
Total Fat

6.8g
11%
Saturated Fat

0.9g
5%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

762mg
32%
Total Carbohydrates

45.7g
15%
Dietary Fiber

14.2g
57%
Sugars

6.0g
Protein

13.3g
Vitamin A 81% Vitamin C 23%
Calcium 6% Iron 27%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

Easy “Cheesy” Cauliflower

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Today for lunch I was craving cauliflower and all we had was a frozen bag of it.  This made my wheels start turning…not very fast, but I did come up with a plan.  I took the frozen bag of cauliflower and emptied it into a large bowl and poured hot water over it.  A couple of minutes later I drained all of the water and tried to make sure the cauliflower was pretty dry.  I then put the cauliflower back in the bowl, drizzled it with EVOO (probably about 1 tablespoon all together) and then added some flavor. I then added 1 teaspoon sea salt, 1/2 tsp fresh ground black pepper and 1 teaspoon ground garlic (these are my best guesses on the amounts as I did not measure, but I would recommend doing it to flavor and everyone has different taste buds).  I stirred everything together and then added about 3 tablespoons of nutritional yeast…and stirred some more making sure I had a nice even coverage of flavor on the cauliflower.  I then put the cauliflower on a flat baking pan and put it in my oven which was pre-heated to 375 degrees.  Due to being hungry I only baked for about 12 minutes, but would say that you could bake anywhere from 12-17 minutes, depending on the amount of “roasty-ness” you want.  This was a wonderful, healthy, “cheesy” cauliflower side dish that our family will be having again (many more times!).  Enjoy 🙂

P.S.

If you want to kick the recipe up a notch or two a touch of cayenne would be wonderful (we will be doing this next time I make “cheesy” cauliflower).

Garden Fresh Pesto (Vegan)

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Parsley, basil and cilantro.

Basil

Cilantro

Parsley

Sage

Add a sprig of sage to food processor.

Add your fresh cut parsley.

Add fresh cilantro.

Add in fresh basil.

Add fresh spinach.

1/4 cup pumpkin seeds (half of mine were raw and half were roasted).

1/4 cup pine nuts.

Add in 1 tsp crushed red pepper, 1 tbsp minced garlic, 1 tsp sea salt and fresh black pepper to taste. Also add in about 1/4 cup olive oil.

Fresh pesto shot #1.

Fresh pesto shot #2.

Fresh pesto shot #3…can’t wait for supper time 🙂

Garden Fresh Pesto (Vegan)

1 sprig of fresh sage

10 or so sprigs of fresh parsley

20 or so sprigs of fresh cilantro

6-10 nice sized sprigs of fresh basil

2-3 cups fresh spinach

1/4 cup pumpkin seeds

1/4 cup pine nuts

1 tbsp minced garlic

1 tsp crushed red pepper

1 tsp sea salt

fresh ground black pepper to taste

about 1/4 cup olive oil

Add fresh herbs, spinach, seeds, nuts and seasonings into food processor.  Start food processor and slowly add in olive oil.  Note:  You may not need the entire 1/4 cup of olive oil, all depends on the consistency of pesto you prefer.  Once fully “pesto-ized” taste to make sure you have a good balance of flavors, if needed add more seasonings or herbs to get the flavor you love.  Serve with noodles, tofu or however else you enjoy fresh pesto.