Super Simple 3 Bean Chili

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Ingredients: 

1 16oz can black beans

1 16oz can red beans 

1 cup dry lentils OR 1 16oz can lentils

4 bell peppers

1 large white onion 

5-6 cloves garlic 

1  24oz can crushed tomatoes

Fresh chopped cilantro 

1/2 cup vegetable broth 

2 tsp ground cumin

2 tsp smoked paprika 

1 tbsp nutritional yeast (more to taste) 

1-2 tsp salt (more to taste) 

1/2-1 tsp black pepper 

 

Directions:

  1. Dice the onion and mince the garlic. Add to large pot, either with olive oil or a little water and sauté on medium heat, until onions became translucent. 
  2. Chop up the bell pepper and add to pot. Once the peppers are softened, add vegetable broth, tomatoes, and the beans*
  3. Mix together, add spices and let cook on medium heat for 10-15 minutes. If you like spicy chili, you can add hot sauce, hot peppers or some ground cayenne pepper.
  4. Serve and garnish with fresh cilantro, vegan sour cream, vegan cheese, nutritional yeast, or whatever your heart desires! 
  5. Enjoy (:

*Note: If using dry lentils, you may need to add more vegetables broth because the beans will absorb liquid as they cook. 

Cashew-Free Mac & Cheese Sauce

 I  love    Mac and Cheese, but most of the plant-based cheese sauces are made with cashews. Cashews are delicious, but they are very nutrient dense and high in fat. While there is nothing wrong with eating healthy fats (like those found in cashews), my body tends to hold onto it, especially when eaten in high quantities! I was inspired to create this lower-fat option, by @minimalistbaker 's use of eggplant in a queso recipe, as well as, the creamy eggplant dip (baba ganoush), which is eaten in many middle eastern cultures. 

I love Mac and Cheese, but most of the plant-based cheese sauces are made with cashews. Cashews are delicious, but they are very nutrient dense and high in fat. While there is nothing wrong with eating healthy fats (like those found in cashews), my body tends to hold onto it, especially when eaten in high quantities! I was inspired to create this lower-fat option, by @minimalistbaker 's use of eggplant in a queso recipe, as well as, the creamy eggplant dip (baba ganoush), which is eaten in many middle eastern cultures. 

Ingredients:

1 large eggplant
1 medium potato
2 carrots
2 stalks celery
½ medium yellow onion
2 cloves garlic
1 inch piece fresh turmeric root
1 cup nutritional yeast
2 tsp tahiini
1 cup of the water used for boiling
¼ cup vegetable broth
3 tbsp almond milk
2-3 tsp lemon juice
2 tsp white wine vinegar
2 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1-2 tsp salt (or more to taste)
½ tsp mustard powder
Black pepper to taste
 

Directions:

1. Preheat oven to 425 F. Line baking sheet with parchment paper. Slice eggplant into rounds, and place on lined baking sheet. Bake for 45 minutes, or until the center of the eggplant  is soft.


2. While you are waiting for the eggplant to bake, fill up a pot with water, place on stove-top and set burner to high heat. Peel the carrots and the potato. Chop up carrots, potato, celery, and onion. Add to boiling water with turmeric and garlic. Allow to cook for 15-20 minutes or until the potatoes can be easily pierced with a fork. 


3. When the eggplant is finished baking, take tray out of oven and remove the skin from the rounds. Place eggplant in high-speed blender or food processor. 
Add potatoes, celery, carrots, onion, garlic, turmeric, and about 1 cup of the water used for boiling. 

4. Add the tahini, nutritional yeast, vegetable broth, lemon juice, white white vinegar, and spices to the blender or food processor. Blend until smooth and creamy. 
 

5.  Pour over your favorite pasta (I used @eatbanza shells), Serve with a side of steamed veggies and a  generous amount of the nutritional yeast (seriously can't get enough of the stuff). Enjoy!

Broccoli Cauliflower Soup

 Warm. creamy, super filling and easy to make -- this soup is perfect to eat whiled curled up on the couch on a cold or rainy day. It's healthy comfort food, to keep you and your taste buds happy!

Warm. creamy, super filling and easy to make -- this soup is perfect to eat whiled curled up on the couch on a cold or rainy day. It's healthy comfort food, to keep you and your taste buds happy!

Ingredients:

1 large head broccoli
1 large head cauliflower
1 medium potato
1/2 medium onion
4 cloves garlic
small handful of parsly (about .8 oz)
1 cup water (that the vegetables were cooking in)
1/2 cup vegetable broth
1/2 cup nutrional yeast
1-2 tsp salt (more to taste)
1 tsp garlic powder
1 tsp onion powder
1/2 tsp black pepper (more to taste)
 

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Directions:

1. Fill large pot with water, set on stove-top and turn burner on to high heat. 

2. Peel the potato, cut into quarters and add to pot. Remove the leaves and cut off the rough bottom of the broccoli stalk. Cut or break your broccoli into florets and add to pot. Repeat this process with the head of cauliflower. Add onion and garlic cloves to the pot. Bring to a boil and cook for 15-20 minutes, or until all vegetables can be pierced easily with a fork. 

3. Add the boiled vegetables and 1 cup of water from the pot to a high speed blender or food processor. Then add the remaining ingredients,

4. Blend until smooth. Season to taste and enjoy! 

Brown Rice & Roasted Veggies with Tamari Almond Butter Sauce

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Directions:

.1. Make rice. I use a rice cooker, but you can also use instant rice or cauliflower rice.

2. Preheat oven to 425 F.

3. Cut up broccoli, carrot, zucchini and radishes. Toss them in a bowl with some water and season with salt, black pepper, garlic powder, and onion powder. Line a baking sheet with parchment paper and lay veggies out evenly.

4. Bake for 25-30 minutes. While you’re waiting for your veggies to cook, make the sauce.

In small bowl, mix together the following ingredients:
2 tbsp almond butter
2.5 tbsp water
2 tsp gluten-free tamari (sub soy sauce/liquid aminos)
1 tsp rice vinegar( sub apple cider vinegar)
1/2 tsp lemon or lime juice
1/2 tsp maple syrup
1/2 tsp garlic powder
1/2 tsp onion powder
1/8 tsp ginger
Dash black pepper
Dash cayenne pepper (optional) 
This makes enough for 2-3 servings depending on how saucy you like to get with your food.
Once rice is cooked and veggies are roasted, put them in a bowl with kale, microgreens, & sesame seeds, drizzle with sauce and enjoy!

Baked Falafel Balls

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For the Carrots: 
Spiralize carrots and toss with a little water, sea salt, black pepper, garlic powder, onion powder and paprika until all carrots are coated.
Cover a baking tray with parchment paper and spread the carrots out evenly. Bake at 400 F for 25 minutes or until carrots are soft. 


For the Falafel: 
In a food processor, add 3 cloves of garlic, a small onion, a small bunch of cilantro & parsley. Pulse until all Ingredients are finely chopped. 
Add one can of chickpeas and pulse til combined. Then add 1/4 cup chickpea flour, 2 tbsp sesame seeds, garlic powder, onion powder, cumin, smoked paprika, sea salt and black pepper. Pulse until all ingredients are combined.
Roll into balls and place on a baking tray lined with parchment paper. Bake at 400 F for 18-22 minutes. 


For the Tahini Sauce: 
In small bowl, mix together: tahini, lemon juice, garlic powder, onion powder, paprika, cumin, sea salt, black pepper and water (add more water to thin out the mixture)

Kale Salad with Roasted Brussel Sprouts and Sweet Potato Fries

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To make the Kale Salad: 
Toss kale with microgreens / any sprout (optional). Make dressing: 
Add 1 avocado, the juice of one lemon, 1/4 cup water, and a 1/4 of a small onion to a blender or food processor. Blend until smooth. Add garlic powder, salt, and pepper to taste. Mix dressing into kale, add nutritional yeast. 


For the Fries:
Preheat you oven to 425 F. Cut potatoes into 1/4 inch - 1/2 inch fries. Add to mixing bowl, toss with a small amount of water to get them wet, so the spices will stick. Season the fries with salt, pepper, garlic powder, onion powder, paprika and cumin. Use you hands and toss the fries so they are evenly coated with seasonings. Line a baking sheet with parchment paper, and spread the seasoned fries evenly on the pan. Bake for 25-30 minutes, or until they reach desired level of crisp  (You may want to flip the fires half-way through baking, but that isn’t necessary).

For the Brussel Sprouts:
Cut in half, add to mixing bowl and toss with small amount of water and season with salt, pepper, garlic and onion powder. Line a baking sheet with parchment paper and spread seasoned brussel sprouts out evenly on the baking sheet. You can put these in the oven at the same time as the potatoes. Bake for 20-25 minutes or until desired crispy-ness is reached

Chickpea and Fava Flour Tortilla with Sauteed Veggies and Easy Garlic Tahini

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Chickpea & Fava Bean Flour Tortilla

Ingredients:

1 cup @bobsredmill chickpea & fava bean flour
1 cup water
2 tbsp ground flax seed
1 tsp baking powder
1 tsp lemon juice
Garlic power, onion powder, pink Himalayan salt, black pepper

1. Preheat Oven to 400 F. Line baking sheet with parchment paper. Make tortilla batter. In a mixing bowl, add all ingredients and whisk together with a fork. 

2. Pour batter onto baking sheet and spread it out into a circular shape, using spoon or spatula. This recipe makes 2 big tortillas or 4 smaller ones. You may need to use two pans if you want to make 4 at the same time. I was able to fit 2 on a pan at a time. Bake for 10-12 minutes. 
Cut up veggies and sauté in water, frying pan on medium heat (I use a little water to sauté my veggies to keep my food oil-free), onion and garlic. Season with salt and pepper.

Easy Garlic Tahini Sauce

1/4 cup sesame tahini
1 tbsp lemon juice
1/2-1 tsp garlic powder
1/4 tsp paprika (optional)
Dash cumin (optional)
Salt and black pepper to taste
If you want a thinner sauce, add water until desired consistency is reached.

Stuff your tortilla with the sautéed veggies, carrots, microgreens and tahini. Enjoy!