Archive for the ‘Side dish’ Category

Black Bean Guacamole

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

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!

Black Bean Guacamole

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Fruit Salad

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

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!!

fruit salad

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Low Fat Potato Salad

This potato salad can be low fat or even fat free depending on the vegan mayo you chose.  I have not gotten my family all the way over to fat free yet but they can handle low fat so I mix half nayonaise (fat free version) with half low fat vegenaise .  The low fat vegenaise gives it just enough fat to give it that creamy mouth feel without going over the top.  Plus, vegenaise is just a bit zesty while nayonaise does not really have much of a flavor at all.  Then of course you can get the great flavor by using good spices as well as fresh, crisp vegetables.  This potato salad is also cholesterol FREE, all vegan food is!!

vegan potato salad

Did You Know!?

  • The fiber in Potatoes are half soluble and half insoluble which helps to keep you regular and lower your cholesterol.
  • Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes.
  • Click here to read more food facts

Low Fat Potato Salad

Serves: 4-6

2 lbs Yukon Gold or Red potatoes, peeled (or not) and chopped

2-3 Tablespoons rice wine vinegar

1/2 cup celery, finely chopped

1/2 cup green onions, chopped

1/2 carrots, shredded

1/2 cup vegenaise or nayonaise

1 Tablespoon mustard of your choice

1 teaspoon dried parsley

1-2 Tablespoons dill relish (or 1/2 teaspoon dried dill weed)

salt and pepper

Optional:

1 teaspoon horseradish

1-2 Tablespoons sesame seeds (added calcium!)

Clean, peel if desired, and chop your potatoes into bite size pieces, approximately 1 inch squared.  Boil until cooked through but don’t over cook, approximately 15 minutes in boiling water.

While the potatoes are cooking chop and shred all your vegetable and place into a large bowl.  Add the vegan mayo of your choice and all the spices (lowest amounts first then add more once mixed if desired).

Once potatoes are done drain in a strainer and run under cool water to stop them from cooking.  Cool well with the water or by letting them sit a bit so they don’t break apart as you mix.  Pour cooled potatoes into the large bowl with the rest of your ingredients and mix well.  Enjoy slightly warm or cool in the refrigerator to blend flavors.  ENJOY!

vegan potato salad

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Roasted Pineapple

Fresh fruit desserts are always the best option for satisfying your sweet tooth and this is such an addictive treat that you might want to make two of them!  This is the time of year where pineapples go on sale and you can get the big ones at 2-$4.00 or the smaller ones sometimes as low as .89¢ which is just too good of a deal to pass up.

But what do you do when they have been sitting on your counter a bit too long and the little fruit fly’s start buzzing?  Slice them open, chop them up, sprinkle with some brown sugar or agave nectar, top with coconut and broil until the flavors mix and you have a wonderful sweet and sour treat that is a  real tropical delight!  Served right on the rind makes for a beautiful dish or center piece.  This one is kid and husband approved and is gluten and soy free.

roasted pineapple

Roasted Pineapple

1 pineapple

brown sugar or agave nectar

sweetened coconut

Preheat the oven on broil.

Wash your pineapple, slice off the top and the bottom.  Cut into 4 equal pieces length wise.  Cut the pineapple close to the rind and then lift off to remove any of the little eyes left over.  Remove the hard center core by slicing down each side slightly in a v cut and pull away from the pineapple.  Place the fruit back onto the rind and slice into bite size pieces (as pictured).

Sprinkle desired amount of brown sugar or agave nectar over the pineapple.  If using brown sugar you may need to press it down a bit.  Also the more brown sugar you use the more it will crystallize and makes a crunchy topping.

Put the oven rack on the second from the top spot and broil until the pineapple is slightly browned.  Add desired amount of coconut and broil for another minute or two, watching it closely so it does not burn. Remove from the oven, cool and ENJOY!

roasted pineapple

roasted pineapple


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Chicken Salad

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.  vegan chicken salad

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

vegan chicken salad

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Potato Pizza Boats

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!

Potato Pizza Boats

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!

Potato Pizza Boats

Potato Pizza Boats

Potato Pizza Boats

Potato Pizza Boats

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Crispy Kale

Ok so we all know that we need to eat our greens and we also know that it can be hard to do sometimes!  My family hates most greens (except broccoli) so finding a recipe that they will eat is almost impossible.  This recipe won me and my littlest son (2 yrs) over completely but the rest shunned it.  If you already like greens you will love this otherwise who knows but I think it is worth a try because it is amazing!

I got this recipe from the VeganYumYum book.  As most of you low fat vegans know oil is kept to a minimum if used at all but there is no replacement for sesame seed oil and so some of us still use it on occasion.  This recipe is simple and quick and if you cook it right it is like eating potato chips.  I know that seems weird or impossible that kale could taste like chips but it is true! If you cook them just right they get perfectly crispy and are super light and amazingly delicious.  You may have to take out pieces as they get done to ensure they all get crispy but it is just a few minutes and so worth it.

crispy kale

Crispy Kale
Serves 2-4

1 head of kale, washed and deveined
1 tablespoon toasted sesame oil (the dark kind)
1 tablespoon sesame seeds
1 pinch to 1/8 teaspoon salt (don’t do more they will be to salty!)

Preheat the oven to 375°F

Tear the kale into bite size pieces, then spread it out evenly on a cookie sheet covered in foil.  Drizzle the oil on top, then scrunch kale with your fingers until the oil is evenly distributed over the greens.  Sprinkles the sesame seeds and salt over the top.

Bake in the oven for 10 minutes until the leaves are crispy but still dark green.  You may have to remove the pieces that get done and cook the rest to get it all crispy.  ENJOY!

crispy kale

cripsy kale

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Salad Stuffed Shells

Ok, ok I know two stuffed shells recipes in a row but I had half a box left over after making the Italian Style~Stuffed Pasta Shells and wanted to share what I did with them.  These Salad Stuffed Shells are great side dishes and make beautiful appetizers that are pretty and unique enough to serve to guests.  Everyone likes them because they are amazingly tasty, easy to eat and so darn cute!

Salad Stuffed Shells

Salad Stuffed Shells
serves: 16-18 shells

You can make your salad how ever you would normally for a side salad, top with your favorite dressing and chop up.  Here is what I used in the pictured salad shells;

1/2 box jumbo pasta shells
1/2 mixed leaf bagged salad
a couple of handfuls of broccoli sprouts
1/2 zucchini, shredded
1 carrot, shredded
1 tomato, chopped
a couple of splashes of fat free Italian salad dressing
a couple dashes of salt and pepper

Cook pasta according to package direction, drain and put back in the pan with cold water to cool and keep them moist.

Mix all the salad ingredients and dressing together well to fully coat with the dressing, pour out onto a cutting board and chop up a bit so there are no overly big pieces.  Stuff your shells.  Chill until ready to serve or serve immediately.  ENJOY!

Salad Stuffed Shells

Salad Stuffed Shells

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Inside Out Sushi Roll

I have been putting this post off for a while, writing about making sushi was more intimidating than actually making them for some reason.  Today I just decided I would dive into it and get it out to you because these are so worth making yourself and saving the 7-12.00 they charge you for only 6 of them in the store or a restaurant.  These cost pennies compared to those places  and you get the satisfaction of knowing you did it yourself!

My teenage daughter is in LOVE with these.  She has me make extra so she can take it for lunch at school.  Imagine a teenager pulling out of her lunch box some chop sticks, a package of soy sauce, some wasabi sauce and opening a Tupperware with sushi in it.  Everyone thinks she is so eccentric and are always interested in what she will bring for lunch each day.

vegan sushi

I have used many different stuffing’s for these like roasted red bell pepper, broccoli slaw from the bag (the kind with purple cabbage, broccoli and carrot slices), and the traditional vegetarian one with what is listed below.  I have also used different topping sprinkles such as poppy seeds or crushed flax seeds.  Get creative and use what you enjoy or looks nice to you.

Inside Out Vegan Sushi Roll
serves:3 rolls=to approximately 18 pieces

1 serving Botan or other sushi Rice
3-halved Nori seaweed sheets
3 tablespoons of sesame seeds
1 cucumber, de-seeded and thinly sliced length wise
1 carrot thinly shredded in long strips
1 avocado, cut length wise
1 small bowl of water (for fingers)
sushi mat (or you could just use plastic wrap along with strong fingers if you don’t have one)
plastic wrap
Dipping options:
soy sauce
wasabi
hot mustard

Cook rice according to the package directions and set aside with the lid on the pan.  You will have some rice left over to use for other dishes or you can half the rice serving.

While the rice is cooking wash, peel and de-seed the cucumber.  Slice length wise into long thin strips.  Wash, peel and either shred your carrot or thinly slice it into long strips.  Cut the avocado length wise and slice into long thin strips.  You can sprinkle the avocado with a little lemon juice to keep it from turning brown while you work.

Place plastic wrap over your sushi mat (mat lines should be horizontal in front of you) to keep rice from sticking to it.  Cut seaweed in half width wise and lay it shiny side down on the plastic.  Scoop approximately 1/4 cup of warm rice out of the covered pan (recover to keep the rice moist) and place in the middle of the seaweed.  Spread out to cover the sheet and keep it an even, thin layer.  You will need to dip your fingers in the bowl of water periodically to keep the rice from sticking to your fingers while you spread it out.  Sprinkle with 1 tablespoon of sesame seeds.

Flip rice side over so the seaweed is facing up.  Place 1-2 long slices of cucumber on the seaweed closest to you and about 1/4 inch of the edge.  Add a small amount of carrot strands equal to the cucumber and a single layer of the avocado.

Carefully begin rolling, applying pressure as you go until it is a complete rolled up but being careful not to get the saran wrap into the roll.  Apply a little more pressure at the end to ensure it is tightly wrapped and then remove the saran wrap.  Using a sharp knife cut into 6 even pieces, wetting the knife from your bowl of water between cuts so it does not stick and tear the seaweed.

These can take a little bit of practice but are worth the work and once you get it you can whip them out pretty quickly.  Serve with your choice of soy sauce and wasabi.  ENJOY!

Here are some step by step pictures to help you see how to make it.  Use both hands when rolling the sushi, I was taking a picture with the other ;) .

Vegan sushi

This post was for inside out sushi but I also made a regular sushi roll with the same ingredients but just put it all inside and I did not want to make another post for basicly the same thing.  Here is the beautiful picture of it.

vegan sushi

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Cream Cheese Scallions Rolled in Cheese

These are rich and creamy yet have a kick of spice from the scallion.  As appetizers they go fast so make extra because you can’t eat just one of them.

It is best to buy the thin scallions to keep the heat of the onion down to a minimum.  Put the cream cheese on as high up as you like it but I usually go only just above the white part.  I like Diaya vegan cheese the best for these but use what ever vegan cheese you like best.

Cream Cheese Scallions Rolled in Cheese

Scallions (green onions)
Vegan cream cheese
Vegan cheese

Clean your scallions, cut off the white roots at the end and if you want to you can cut some the top off since it won’t be eaten.  Dry the scallions completely for the cream cheese will not stick to them.

Scoop about a teaspoon of cream cheese into your fingers and roll it around the scallion, going up as high as you want and adding more if needed.

Roll in your favorite vegan cheese and slightly squeeze to make it stick.  That’s it!  ENJOY!

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