The Veggie Gal

A friend of mine sent me this recipe (not sure where she got it from) and as usual I adjusted a couple of things to my liking and got rid of the oil as well.  This is one even my little kids will eat which I really was surprised about.  I cook everything together keeping out the chilies until it is done, pull out the kids and then add the chilies for the grown ups.

Make sure to either cook the quinoa with salt or add some at the end or it will make this dish bland.  You could easily use salted rice or pasta for this as well but I just love quiona and add it when I can.

Italian-3 Bean Chili over Quinoa
Serves: 6

1 medium red onion, chopped
2-4 cloves garlic, minced
1 15 ounce can tomato sauce
1 15 ounce can Italian flavored diced tomatoes
1 15 ounce can black beans, rinsed and drained
1 15 ounce can great Northern beans, rinsed and drained
1/2 cup frozen soybeans (edamame)
1 4 ounce can diced green chilies (2 cans if you like a little more heat)
1/2 cup water
1 Tablespoon balsamic vinegar
1/3 cup sliced pitted black olives
2 Tablespoons fresh cilantro
1 Tablespoon dried Italian seasoning
Salt & Pepper to taste

In a large saucepan cook the onion and garlic in a small amount of water until softened.  Add the tomato sauce, diced tomatoes, black beans, northern beans,  soybeans, chili peppers, water and vinegar.

Bring to a boil, reduce heat and simmer, covered for about 20 minutes to blend flavors, stirring occasionally so it does not stick to the bottom.  Add more water if needed for desired consistency.

Cook quinoa according to package directions making sure to add salt to the water or after to the quinoa so it does not steal flavor from the chili.

Stir in olives, cilantro and Italian seasoning and simmer another 10 minutes. Ladle into bowls over quinoa.

ENJOY!

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Tags: Dinner, Easy Vegan, Gluten Free, Healthy Meal, Italian-3 Bean Chili over Quinoa, Mexican Food, Quick and easy, Quick vegan, Vegan, vegan recipe, Vegetarian

Potato pancakes are soooo good!  Of course you can find tons of different ways to make the on the Internet but this is my families favorite way and of course egg free and that means cholesterol and fat free too!  I have tried them with fresh chopped onions but for some reason those little freeze dried onions give it such a good flavor.  I have also found that celery salt brings out an amazing flavor in just about all potato dishes so I use it them often.

Potato Pancakes
Makes; 6-8

1 cup shredded potatoes (can use frozen just let them defrost)
4 Tablespoons of oat flour (whole oats ground into flour in your Magic Bullet) can use gluten free oats if desired
4 Tablespoons dried chopped onions (can do 1/4 cup freshly chopped)
1/2 teaspoon celery salt
salt and pepper to taste

Mix the oat flour with enough water to make it like you would pancake batter.  Mix in the rest of the ingredients and toss well to blend flavors.

Grab a nice handful and smash it together in your hands to make a pancake.  Don’t worry if it does not stick together perfect once it cooks on one side it will stick together.  Place into a  good nonstick skillet (sprayed with a small amount of cooking spray if needed) and smash down.  Cook over medium heat until golden brown, flip, press down and cook again until golden brown.  That’s it!  ENJOY!

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Tags: Breakfast, Easy Vegan, Gluten Free, Potato pancakes, Potatoes, Quick and easy, Quick dinner, Quick vegan, Side dish, Vegan, vegan recipe, Vegetarian

Some things just need a topping and I think spaghetti is one of them!  When I was a vegetarian I used to pack tons of cheese on top of my baked spaghetti and everyone loved it.  When I went vegan that same baked spaghetti was pretty dry and bland without the cheese.  Yes, I could pack on tons of Daiya vegan cheese and it would probably be very good and who knows one day I might give it a try but I like to eat low fat where I can so a bread crumb crust is where I landed.  It is a nice landing too because most people like some crusty bread with their spaghetti and this is the best of both worlds.

As many vegan’s know finding vegan bread crumbs at regular stores is almost impossible.  Plus, I don’t like all the stuff that is added and like to add my own spices to flavor it the way I want it so I make my own.  It is quick and easy, don’t worry.  If you have a gluten intolerance you can use rice or quinoa noodles then don’t put the bread crumbs on (unless you have found a great gluten free bread you like-I haven’t).

Baked Spaghetti w/Bread Crumb Crust
Serves 6-8

1/2 package of spaghetti noodles
1/2 onion, chopped
1 bell pepper, chopped
1  28 oz can crushed tomatoes
1 15 oz can diced tomatoes
1 teaspoon salt
1 teaspoon Italian seasoning
1/4 teaspoon pepper
1/8 teaspoon paprika
1 Tablespoon sugar
Breadcrumbs;
4-6 slices of whole wheat bread
1-2 teaspoons Italian seasoning
1/2 teaspoon salt
1/2 teaspoon garlic powder

Boil spaghetti in salted water until tender then drain.

Preheat your oven to 400° F.

While spaghetti is cooking steam the onion and bell pepper in a little bit of water until soft.  Add crushed and diced tomatoes, and spices then stir well.

Pour the spaghetti and tomato sauce into a 9 x 12 baking pan, mix well and cover with tin foil and bake for 15-20 minutes.

While spaghetti is baking put the bread slices and seasonings into your Magic Bullet or blender and process until you have nice bread crumbs.

Remove pan from oven, remove the foil and sprinkle the bread crumbs evenly over the top.  Spray the top of them with a quick and even coat of cooking spray so they don’t burn and return to the oven.  Cook until the bread crumbs turn golden brown, 5-10 minutes.  Cool for 5 minutes then ENJOY!

Lemon & Vanilla Pudding makes a great dessert after this dish!

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Tags: Baked Spaghetti w/Bread Crumb Crust, Dinner, Easy Vegan, Gluten Free, Pasta, Quick and easy, Vegan, vegan recipe, Vegetarian

Mexican food is the best right?  Who does not love guacamole and chips?  Well I love all Mexican food, especially guacamole and chips but I like to keep the fat to a minimum and even with baked tortilla chips you can still consume tons of fat and calories when digging in to a bowl of guacamole.  For me adding more onions, tomatoes and black beans makes this dish much less sinful and much healthier so its a no-brainer.

Black beans are the perfect legume to choose to add to this dish because they are so creamy and complimentary to Mexican flavors but feel free to add another type if you prefer.  This dish is a wonderful dip for my Vegan Crunch Wraps, slop it onto each bite and your in heaven.

Pita bread is also a really good choice to use with this dip instead of higher fat tortilla chips.  I add salsa to my dip instead of worrying about chopping up a hot pepper and the pain that can come with that if you don’t wash your hands well after and you touch your eye.  Lazy, I know but it works really well and you can adjust the heat by your choice of salsa.

Black Bean Guacamole
Serves approx; 6

4 large ripe avocado
Juice of 1 lime or approx 2 Tablespoons
1 tomato, deseeded and chopped
1/2 red onion, finely chopped
1/2 can black beans, drained and rinsed
1/2-1/2 cup of your favorite salsa (chose your heat) or use cayenne pepper to your taste
2+ Tablespoons fresh cilantro, chopped
1 teaspoon garlic powder
Salt & pepper to taste

Cut the avocados in half and remove the seed.  Scoop out the inside and place into a medium sized bowl.  Smash the avocados to the side of the bowl with a fork until well mashed.  Add your lime juice and stir.  Add the rest of the ingredients, stir, taste and add more garlic powder, cilantro,  salt and pepper as needed.  You can eat this right away or store covered in the fridge for 1-2 days.  ENJOY!

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Tags: Avocado, Beans, black bean guacamole, Easy Vegan, Gluten Free, Healthy Meal, Quick and easy, Quick vegan, Vegan, Vegetarian

My 18 year old son sadly is not vegan and when we go to Taco Bell he always gets the Crunch Wrap.  Besides the meat, cheese and sour cream it always looks so good.  I decided that I would make a vegan version that he and the rest of us can eat and it is a whole lot more healthy than the original version.  I can say though that this is not very low fat so it is something to have occasionally.

Of course this recipe could be changed up even more by using vegan meat substitute with taco seasoning on it as well as olives, vegan cheese and vegan sour cream but I love this simple version and usually I have all of the ingredients in my house at all times (except the tostadas but 1 package will work 3 times) and this version is lower fat than if you added those ingredients.

Vegan Crunch Wrap
Makes: 4

1 can of refried beans
4 tostada shells (if you want to go lower fat just use a baked corn tortilla)
4 large flour tortillas
1 tomato, chopped
1 avocado, chopped
1/4 onion, chopped
desired amount of chopped lettuce
desired amount of salsa

Spread a thin layer of beans on the inside of the flour tortilla in the size of the tostada then top with the tostada.  Spread another thin layer of beans on top of the tostada, a little bit of salsa and  then add the veggies you like.

Fold the sides down over the tostada and fillings tightly but not so tight as to rip the sides.  My tortillas were a little too small and it left a very small hole in the center so I used another tortilla that I ripped small pieces off of to fill that hole from the inside, wrapping the sides down on top of it.

Heat pan to medium heat and spray with cooking spray.  Lay the folded side down first and fry until golden brown.  Flip and serve.  ENJOY!

Vegan Crunch Wrap

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Tags: Beans, Dinner, Easy Vegan, Healthy Meal, Mexican Food, Vegan, vegan crunch wrap, vegan recipe, Vegetarian

This parfait is absolutely scrumptious!  I use my Lemon & Vanilla Pudding as the base because the lemon and strawberries taste so amazing together.  Of course you could use a vegan ice cream or yogurt as your base but this recipe just tastes so rich that you feel like you are eating a restaurant dessert.  The pudding cooks up in just 10 minutes and you then just have to chill it for a couple of hours.

Our family is addicted to sweets so I make only enough for us each to have one because if there was any left over there might be a battle to the death for the leftovers :j.  You can adjust the fat to your tolerance by using full fat, low fat or fat free soy milk but of course the lower fat is the less rich and creamy it is.

Strawberry Pudding Parfait
Serves: 6

2 cups soy Milk
1/3 cup sugar
1 teaspoon vanilla
1 teaspoon lemon juice
Zest of 1 lemon (can omit if you don’t have a fresh lemon)
3 Tablespoons corn starch
pinch of salt
1 pint of Organic Strawberries, sliced

In a medium pan mix together the sugar, corn starch, lemon juice, lemon zest, salt and 1 cup of soy milk.   Cook over a  medium heat  stirring constantly so it does not stick to the bottom of the pan.  As it thickens slowly stir in the second cup of soy milk and add the vanilla.  Cook until it thickens and starts to bubble.  Remove from heat to let it cool for about 10 minutes.

Pour into a glass bowl and put into the refrigerator to cool for 2-3 hours.

Once the pudding is ready wash and slice the strawberries.  Put one layer of pudding in the bottom or your bowl or glass, top with desired amount of strawberries and repeat until full.  ENJOY!

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Tags: Breakfast, Dessert, Easy Vegan, Gluten Free, Quick and easy, strawberry parfait, Vegan, vegan recipe, Vegetarian

With the 4th of July around the corner we tend to spend more time outside  eating cooling foods and enjoy the beautiful summer weather.   Fruit salads are a perfect side to any outdoor menu item you may have and since fruit is at is peak right now it will taste amazing and look impressive, even if you have no cooking skills at all!

I try and buy organic if I can like the strawberries and grapes and  then I use what ever other frozen fruit looks/tastes good along with some freshly cut bananas.  This can make for some slightly deflated blueberries but as the frozen fruit melts it helps to keep the whole salad cold and gives off some nice juices that mix well with the whole salad. Of course there are many different ways to make a fruit salad you could mix in some kiwi for beautiful color or add some cantaloupe and honeydew melons for a new look and flavor mixture.  You just need to mix together the fruits you love best.

This is a salad you can always be proud of because you know it is going to be healthy for your whole family.  This is a nice side to Black Bean Veggie Burgers because it is just sweet enough to satisfy the sweet tooth you get after dinner.

Fruit Salad

Makes: approx 5 cups

1 Banana

1 pint Strawberries

1 cup Grapes, sliced in half

1/2 cup Peaches, sliced

1/2 cup raspberries,

1/2 cup Blueberries

1 teaspoon lemon juice

1 teaspoon sweetener (if desired-takes away any tartness of fruit)

1 Tablespoon water

Wash and chop all the fruit and put into a bowl.

Mix together the lemon juice, sweetener, and water and pour over the fruit salad and toss.  Chill or serve right away and ENJOY!  EASY right!!

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Tags: Breakfast, Dessert, Easy Vegan, fruit salad, Gluten Free, Healthy Meal, Lunch, Quick and easy, Vegan, vegan recipe, Vegetarian

This pudding serves 6 – 1/2 cup servings which is perfect for my family of 6 but if they had their way I would triple the recipe so they could have a really big bowl.  I don’t blame them either because it is rich, creamy, sweet with just a hint of lemon to make it s very  very good!  But as the person looking out of everyone’s health and waistline I like to keep sugar at a minimum so we stick with one small bowl.

Using fresh lemon juice and lemon zest is best but bottled lemon juice will work in a pinch if you have to use it.  This pudding would be a great replacement for the yogurt in my the Granola Yogurt Parfait .

Lemon & Vanilla Pudding
Serves: 6- 1/2 cup servings

2 cups soy Milk
1/3 cup sugar
1 teaspoon vanilla
1 teaspoon lemon juice
Zest of 1 lemon (can omit if you don’t have a fresh lemon)
3 Tablespoons corn starch
pinch of salt

In a medium pan mix together the sugar, corn starch, lemon juice, lemon zest, salt and 1 cup of soy milk.   Cook over a  medium heat  stirring constantly so it does not stick to the bottom of the pan.  As it thickens slowly stir in the second cup of soy milk and add the vanilla.  Cook until it thickens and starts to bubble.  Remove from heat to let it cool for about 10 minutes.

Pour into a glass bowl or individual bowls and put into the refrigerator to cool for 2-3 hours.  Top with berries if desired.  ENJOY!

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Tags: Dessert, Easy Vegan, Gluten Free, pudding, Quick and easy, Vegan, vegan recipe, Vegetarian

I know I already have a mac and cheese recipe on here by Alicia Silverstone from her book The Kind Diet but there are so many ways to make it and I could eat every kind!  I think most people love this comfort food and when you go vegan it is one food that you do miss.  This version does not have any added oil like the one from Alicia and the only fat in it is from nuts which we all know is a healthier form of fat.  Other than that it is very similar to hers by the ingredient list but the nuts really make it much creamier. You can cut the amount in half and use a thickener if you want to lower the fat further but this is pretty good.

My little ones love it and will eat two bowls, even with the broccoli in it!  Like I have said before I try and add vegetables into anything I can if I can get away with it and the broccoli is complimentary if chopped up small enough.  I know it sounds weird but sometimes I top my bowl of this mac & Chz with salsa and it just pops but that is me I like ketchup on my broccoli .  Try it your might like it!

Mac & Chz w/Broccoli
Serves: 4-6

2 cups dried noodles (can be gluten free with the right noodles)
1 cup cashews
1/2 cup nutritional yeast
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 teaspoon Dijon Mustard
2 Tablespoons soy sauce
1/2 head of broccoli, finely chopped
1 1/4 cup Rice or soy milk

Cook the noodles according to the package directions, drain and rinse slightly.

While the noodles cook, steam the broccoli in a small amount of water until it is cooked through.  Drain and set aside.

Blend 1 cup of cashews with 1 cup of milk until very smooth in a blender or your Magic Bullet.  Pour into a medium sauce pan and add soy sauce, nutritional yeast, onion and garlic powder, mustard and salt and pepper to taste.  Cook on medium heat and add the 1/4 or more of milk to desired thickness.

Pour the sauce over your cooked noodles and add drained broccoli and mix.  ENJOY!

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Tags: Dinner, Easy Vegan, Lunch, macaroni and cheese, Quick and easy, Vegan, vegan recipe, Vegetarian

I get on a sweet kick every few months and this is one I have enjoyed and have made one too many times.  Who does not love peanut butter and jelly sandwiches and this is even better because it is made with almond butter that is full of calcium and vitamin E.  I have tried it with cashew butter too and they are pretty amazing but the almond butter is less fatty and has more nutrients and a great flavor you can’t beat.

My kids just can’t get enough of these and compared to regular cookies or store bought packaged cookies these are so much healthier.  Of course kids can get away with eating a little more fat than adults can, especially mine since they are all so thin.  These are oil free but not fat free because of course nuts have fat in them naturally.  But, if you use the raw, organic, sugar and oil free almond butter your are going to feel better about these.  I also buy a wonderful all fruit, no sugar added jelly to fill them with so they are as healthy as you can get when it comes to eating a fattening cookie.

Almond Butter & Jelly Cookies
Makes: 16-20 cookies

2 cups finely chopped nuts (I used almond and pecans)
1/2 cup nut butter (almond is the best)
1/2 cup flour (to make gluten free I used a mixture of coconut & buckwheat flour and they are amazing that way-better than white flour!)
2 Tablespoons applesauce
1/3 cup pure maple syrup
1 teaspoon vanilla extract
pure fruit jelly/jam (I used raspberry but use the kind you love the most)

Blend everything except the jelly together in a high powered blender until nuts are broken down well.  If you have to you can blend nuts up into small chunks then mix everything together in a bowl.

Moisten your hands and roll into 1″ size ball of dough and roll firmly.  Put onto a cookie sheet covered with parchment paper and press down the middle to make room for your jelly, a moistened finger works best. Place each cookie 1″ apart and fill your cookie sheet.

Fill the cookie dent with jelly, do not overfill or it will run out. Bake at 350° for 18-22 minutes.  Place on cooling rack for 10 minutes then ENJOY!

*Don’t stack the cookies on top of each other when you store them (If you actually have some to store) because they will stick together.

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Tags: Dessert, Easy Vegan, fingerprint cookies, Gluten Free, Quick vegan, Vegan, vegan recipe, Vegetarian