The Veggie Gal

Since bell peppers are so rich in Vitamin C you should try and include them in your diet where you can. These Cheesy~Stuffed Bell Peppers are an easy and delicious way to do it. The vegan cheese (Daiya brand) is added in such a small amount that the fat is minimal but if you are really watching your fat intake just omit it. My husband actually prefers them without the vegan cheese.

You can really get creative with what you add inside of the peppers. I added rice, beans and tomatoes as the main ingredients but you could easily switch that up and use protein packed quinoa, red lentils and sun dried tomatoes.  I also used the Italian style tomatoes with Italian seasonings but I have tried it with the Mexican flavored tomatoes and use cumin, oregano and chili pepper instead and it is a very good Mexican dish.  Just get creative with your favorite ingredients.

FYI;I bake the peppers ahead of time while I cook everything else to cut down on the time by about 20 minutes.  If you stuff the cooked food into an uncooked pepper it takes longer for it to cook through and the inside ingredients can dry out since they do not have added fat.

Did You Know!?

• One green bell pepper contains twice as much vitamin C as an orange!
• The natural oils in brown rice helps to lower cholesterol.
• Black beans have the most antioxidant activity of all beans going down by darkness of color.
• Click here to read more food facts

Cheesy~Stuffed Bell Peppers

Makes; 8 halves

4 bell peppers (color of your liking)
1 brown rice
1/2 onion, chopped
2-3 cloves garlic, chopped
1 15 oz can black beans, drained and rinsed
1 15 oz can of Italian style diced tomatoes
1-2 teaspoons Italian seasoning (the Italian tomatoes already have some spices so adjust accordingly)
S&P to taste

Preheat the oven to 400°F.

Cook rice according to package directions which usually takes about 30-40 minutes.

While the rice cooks wash the peppers well, cut in half length wise, and remove seeds and membranes from the inside walls.  Place open side down in a baking pan with 1/4 cup of water added to it to keep them moist.  Cover with foil and bake for 15-20 minutes until a knife easily slides through the side.

Chop the onions and garlic and steam them in a little water to soften.  Add the rest of the ingredients (except the cheese) including the rice and cook on med-low for about 15 minutes to mix the flavors.

Stuff the cut peppers very tightly with the rice mixture and top with a little vegan cheese if desired.  Broil for 5 minutes until the cheese melts.  WATCH CLOSELY vegan cheese burns quickly!  Allow to cool for 5-10 minutes and ENJOY!

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Tags: Gluten Free, Healthy Meal, rice stuffed bell peppers, Side dish, Step by step meal, stuffed peppers, Vegan, vegan recipe, Vegetarian

We all know that salad is good for you but sometimes eating a big salad can be boring and getting it all down can be tough.  This is a low fat salad that is very satisfying and filling.  The imitation chicken and toasted almonds give it an amazing flavor that really makes you want seconds.  If you chose the right brand of imitation chicken you can keep the fat and calories really low while still being really tasty.  To make the chicken really pop with flavor and not taste as “fake” I use McCormick’s Grill Mates-Montreal Chicken seasoning. 

As it is with many salad recipes you really just throw together what you like in the amounts that you want so I will tell you what I put in this salad but as always experiment and try new things.

Chicken Salad
Serves: 2 large or 4 small

1/2 bag of salad mix
1/2 bag of baby spinach
2 carrots, chopped
1 head of broccoli, chopped
1/2 zucchini, chopped
1/2 cucumber, chopped
1 tomato, chopped or sliced
1/4 cup sliced almonds
1 package vegan chicken (I used the low fat Yves Meatless Chicken Strips)
McCormick’s Grill Mates-Montreal Chicken seasoning
Fat free Italian Salad Dressing

Wash, peel, chop or slice your vegetables.  Put all the cold salad ingredients into a large bowl and toss, set aside.

Cook imitation chicken according to the package directions, adding desired amount of Montreal Chicken spice the last couple of minutes of cooking.

While imitation chicken is cooking lightly toast your almonds in a dry pan tossing often to brown.  Do not leave the almonds in the pan when finished because they will continue to cook and possibly burn, set aside.

Divide tossed salad into serving bowls, divide chicken up on top of the salad and sprinkle desired amount of almonds and salad dressing then toss and ENJOY!

vegan chicken salad

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Tags: Easy Vegan, Healthy Meal, Quick and easy, Quick meal, Quick vegan, Vegan, vegan chicken salad, vegan recipe, Vegetarian

Who doesn’t love pizza?  I know I do and even without cheese it can be pretty high in calories and super addicting so you end up eating way more than you should.  Also, if you have a sensitivity to gluten then pizza is a no no.   You can get really creative with these and put just about anything that you like on your pizza on them (except meat or cheese of course).  If you have a great marinara sauce you can cover them with it and it is amazing!  Imitation pepperoni and the white Daiya cheese is great on them too but not as low fat as just the sauce with veggies but one won’t hurt, right!  The kids and husbands love this recipe so it is pretty fool proof and quick and easy to boot!

You can get creative with these and do pretty much what ever you like on them but this is what I did for 4 different ones.  You could use baby potatoes and make great little appetizers with these as well.

Potato Pizza Boats

4 large Yukon Gold or Red potato

Marinara sauce or pizza sauce

1/2 onion, sliced

1/2 zucchini, sliced

1 cup of broccoli, chopped small

1 handful of baby spinach chopped

6 pieces of vegan pepperoni

a sprinkle of vegan cheese

1/2 tomato, chopped

oregano to taste

basil to taste

salt and pepper to taste

Bake your baked potatoes in the microwave until cooked through.

While the potatoes are cooking chop your veggies and steam the onions, broccoli, and zucchini with the spices to your taste.

Slice the potato in half and smash with a fork. Spread some marinara on and then top with the veggies of your choice or the pepperoni and cheese then add even more sauce and fresh tomato.  Ground cashews or nutritional yeast would be a good cheesy tasting top too! ENJOY!

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Tags: Dinner, Easy Vegan, Gluten Free, Healthy Meal, Lunch, Potato Pizza Boats, Quick and easy, Quick vegan, Vegan, vegan recipe, Vegetarian

Blackberries are on sale right now in most stores and who can resist buying a container or two when they are such a good deal.  Blackberries are amazing looking, each blackberry has individual druplets that have a seed inside making 1 blackberry the house of 20 or more little seeds and fruit.   I like to keep that wonderful fiber from the blackberries in this drink so I don’t strain my blackberries after they have been pureed I just plop it all in the container and stir. Keep your drink really healthy by adding agave nectar or maple syrup instead of sugar.

Did You Know!?

• Since 1 cup of blackberries contains 50% of your daily vitamin C requirements it provides significant immune protection as well as lowering the risk for heart disease, certain types of cancer and even macular degeneration.
• Click here to read more food facts

Blackberry Limeade
serves; 1 pitcher

6 cups water, divided
1 cups blackberries fresh or frozen (3 cups if you strain and don’t want the pulp or fiber)
2/3 cup fresh lime juice (about 4 limes)
1 cup of sweetener (agave nectar, sugar, maple syrup)
1 lime sliced thin for garnish
Fresh blackberries for garnish

Place 1 cup of water and 1 cup of blackberries into a blender and mix until completely smooth.  I like to keep the fiber from the blackberries so I don’t strain my blackberries after they have been pureed I just plop it all in the container and stir.  If you don’t want the pulp increase you blackberries to 3 cups mixed with the water and press through a sieve to drain the liquid and discard the seeds and pulp.

Pour the remaining 5 cups of water in your pitcher along with your lime juice and sweetener and mix until your sweetener is dissolved.  Serve over ice and garnish with sliced lime and fresh blackberries if desired.  ENJOY!

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Tags: blackberry limeade, Drinks, Quick and easy, Vegan, Vegetarian

Most people post smoothies filled with additional fruit juice, yogurts, and sometimes even sweeteners.  I try and keep the smoothies I serve to my family as pure as possible without added sweeteners from juice, yogurt or sugars which all add to the calories the drink has (however tasty those additions may be).  I do however like to add rice or soy milk for the B12 and other goodies these drinks are enriched with all while keeping the calories lower than the other add-ins.  When possible I like to add other power foods to our smoothies to pack an extra nutritional punch, especially for the kids or husbands (or myself) who might not get everything they need in a day.

Did You Know!?

• Bananas contain tryptophan which can help to decrease depression.
• Eat pineapple for a cleaner mouth, it helps to discourage plaque growth.
• Click here to read more food facts

Pineapple Banana Smoothie
Serves; 1 large glass or 2 small

1/2 cup Pineapple
1 ripe Banana, peeled
3/4-1 cup Rice or soy milk depending on your thickness tastes.   (you could use any other alternative milk or even water to keep it lower in calories)

Blend these all up in your Magic Bullet or Blender and serve right away.  ENJOY!

Other add-in ideas:

Flax
Mango
Whole oats (more fiber!)
Presoaked cashews
Green tea

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Tags: Breakfast, Gluten Free, Healthy Breakfast, pineapple banana smoothie, smoothie, Vegan, vegan recipe, Vegetarian

These are not low fat but they are high protein and a very delicious treat!  You can make them more healthy by using organic, no sugar or oil peanut butter.  You could also use other nut butters such as almond or cashew.  The ground flax adds some fiber, omega-3′s  and other goodies.  You can make them more naughty by adding a handful of chocolate chips to the blender.  My little ones love these and can down two or three a day if I let them.

Did You Know!?

• Bananas can help if you get heartburn because they have a natural antacid affect in the body.
• Click here to read more food facts

Chocolate Peanut Butter Smoothie

serve 1 big or 2 small glasses

You have many options for making these by what you have on hand in your house.  These are 3 options and I’m sure you could come up with even more. 

Option 1:

1 banana

1 tablespoon ground flax seed

1-2 tablespoons peanut butter

1 -1 1/2 cups chocolate soy milk (depending on thickness desired)

Blend all ingredients in your Magic Bullet or Blender.  ENJOY!

Option 2:

1-2 bananas

1 tablespoon ground flax seed

1-2 tablespoon peanut butter

1-2 tablespoons ghiradelli sweetened chocolate powder

1 -1 1/2 cups plain rice or soy milk (depending on thickness desired)

Blend all ingredients in your Magic Bullet or Blender.  ENJOY!

Option 3:

1-2 banana’s

1 tablespoon ground flax seed

1-2 tablespoons peanut butter

1-2 tablespoons unsweetened, powdered coco

1-2 tablespoons agave nectar

1 -1 1/2 cups plain rice or soy milk (depending on thickness desired)

Blend all ingredients in your Magic Bullet or Blender.  ENJOY!

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Tags: Chocolate Peanut Butter Smoothie, Gluten Free, Quick and easy, smoothie, smoothie recipe, Vegan, vegan recipe, Vegetarian

I just moved into a new house and in the back yard is a large and beautiful lemon tree.  The lemons are perfectly ripe right now so when you walk outside you are hit with their warm, sweet and tart smell.  It is wonderful!

This is a very simple recipe that takes just a few minutes and is so worth the extra couple of minutes compared to any store bought lemonade.  You can add strawberries, raspberries or blueberries to make a berry lemonade or just stick with the old country favorite.   You can reduce the sweetener if you like yours less sweet.

Did You Know!?

• Although the lemon is often thought of as acidic, it is very effective in curing many digestion problems when mixed with hot water, including biliousness, nausea, heartburn, disorders of the lower intestines like constipation and worm infestations.

• Click here to read more food facts

Real  Lemonade
Makes 1 pitcher

1 1/2 – 2 cups of sweetener (agave nectar, sugar or maple syrup)
2 cups of water (to make the syrup)
2 cups of juice  (approx 6 lemons juiced)
3-4 cups of water to mix

Make the syrup by mixing the 2 cups of water with your sweetener in a saucepan.  Heat on medium heat making sure to stir often until the sugar is dissolved.  Set aside to cool.

While the syrup is cooling use a juicer to make 2 cups of lemon juice (approximately 6 lemons).

Add the juice, syrup and extra water (more or less depending on desired strength) in a pitcher and mix.  Refrigerate 30 minutes to cool or just add some ice and drink immediately.

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Tags: Gluten Free, Juice, Lemonade, Lemons

These are so darn good you won’t believe it is healthy by tasting it. Plus you are adding the leafy greens we all need into your diet without tasting it one bit.I have a Magic Bullet that works great for a single or double serving but you can use a blender just as easily. You can drink one of these for breakfast as a side to lunch or dinner or just have as a snack. They are full of fiber and nutrients so they keep you full for a long time.

You can see what I add to my smoothie below from the pictures I posted. You can add/subtract any fruit (except banana it gives it sweetness and substance) you want as well as any greens you want. My teenage daughter loves raspberries so she puts more of that than anything but I love an even flavor so I keep it pretty equal.

Did You Know!?

• Eating Blueberries is know to reduce the risk of ovarian cancer.
• As bananas ripen, the starch in the fruit turns to sugar. Therefore, the riper the banana the sweeter it will taste and the higher the GI index.
• Click here to read more food facts

Fruity Smoothie
1 banana
desired amount of blueberries
desired amount of raspberries
3 pieces of pineapple
a handful of spinach
a teaspoon or so of flax seeds (they must be ground or you do not get the nutrition from them and they just pass right through your pooper!)
1/2 the containers depth of reduced fat, enriched soy milk (gives it s smooth and creaminess)
1/2 the containers depth of enriched, organic rice milk (it has great vitamins added to it)
Now just blend and drink.

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Tags: Easy Vegan, Fruit, Gluten Free, Nutrition, Quick lunch, Quick meal, smoothie, step by step