Dinner, Lunch

Caribbean Creole Tempeh

 

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This dish is healthy, vibrant and simple. It doesn’t have a bunch of complicated ingredients and takes just a few minutes to make. The ease of this recipe will make it a top contender for my recipe rotation from now on. I hope you like as much as we do! ❤️💛💚

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Caribbean Creole Tempeh

Vegan, Gluten-Free Recipe

Serves: 2-6

Ingredients:
•1 8oz package gluten-free tempeh
•2 garlic cloves, minced
•1 small onion, diced, optional
•1/2 can (7oz) coconut milk
•1 tbsp tomato paste
•2 tsp homemade creole spice blend
•1 small green bell pepper or 1/2 medium/large, diced
•2 tbsp extra virgin olive oil (or sub vegetable broth for low-fat option)

{creole spice}
•5 tbsp paprika
•3 tbsp salt
•2 tbsp onion powder
•2 tbsp garlic powder
•2 tbsp dried oregano
•2 tbsp dried basil
•1 tbsp dried thyme
•1 tbsp black pepper
•1 tbsp white pepper
•1 tbsp cayenne pepper, or to taste (depends on your spicey tooth 😉

Instructions:
Blend spices together in a medium bowl until well combined to make creole spice. Transfer to mason jar/spice jar.
Tip- label your spice jar so you know exactly what it is in the future.

Cut tempeh into desired sizes/shapes. Mince garlic and dice onion and set aside along with tempeh. In medium bowl whisk together coconut milk, tomato paste and creole spice until well combined. Mix tempeh, garlic and onion into creole coconut sauce. Marinate for an hour, or at least 20 minutes.

Wash bell pepper and dice small. Sauté peppers in oil over medium heat for 7 minutes. Add in tempeh marinade to the mix, making sure to coat peppers in the sauce. Cook for 2 minutes, stirring frequently. Serve with rice or whole grain of choice. Enjoy!

Autumn/Winter, Dinner, Gluten Free Vegan, Grain Free, Lunch, Snacks, Spring/Summer

THE best Seasoned Cheezy Roasted Chickpeas

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Two words perfectly describe this healthy snack- addictive + delicious!

These roasted lil chickpeas are full of yummy savory flavor! Basically they’re little bombs of flavor!!! Think nacho cheese Doritos in the form of garbanzo beans except BETTER! !!

Really, it’s a shame I’ve had this recipe up my sleeve for almost a year now before I thought/remembered to post it (guilty). My apologies, y’all. Once you try these super easy to make chickpeas you will be thankful I finally posted it. This is just one of those addictingly good, and good for you snacks you will want over and over again. I’ve had many, many roasted/crunchy chickpeas in my day and my recipe is by far the best one of them all, honest to goodness 😇, and I’ve had testers! They’re so good I almost always eat the entire batch in one sitting (not guilty). The tomato powder is the secret ingredient thats takes these Chickpeas over the top, although they’re delish without it.

Roasted chickpeas have been trending for some time now, and for good reason. They’re super good for you. I’m talking like, one of the healthiest foods in the world good for you! I recently read somewhere about a long term study conducted over 10 years or more that documented the worlds healthiest people, their lifestyles, including and especially what they ate. Chickpeas were a mainstay in many of the cultures studied (it was b/w 5-10 overall, I believe).

Chickpeas aka garbanzo beans are known for being a high satiety, energy giving food that’s full of fiber and protein. Two cups of chickpeas equals your entire daily requirement for fiber, which promotes heart health by lowering cholesterol (the bad kind). “65-75% of the fiber found in garbanzo beans is insoluble fiber, and this type of fiber remains undigested all the way down to the final segment of your large intestine” – The Worlds Healthiest Foods. In addition, they have other properties which may help digestive troubles. This makes chickpeas a good option for people like myself with gastroperesis and other digestive issues. (If you have GP, I’d advise you not to eat too much, since chickpeas are a bit higher in carbs than other beans, and personally I’ve found too many carbs flare up my GP & POTS)

If you haven’t had nutritional yeast yet, well, better late than never 🙂
Nutritional yeast, despite it’s name is not actually yeast. Therefore it is ACD diet/anti candida friendly. It has a slightly nutty, slightly tangy cheesy flavor that goes with oh so many things. Pretty much anywhere you’d find cheese in a recipe, you could sub it with nutritional yeast. It should be a staple in every vegans pantry, and for most it is.

Here are some more facts about the health benefits of nutritional yeast.
Nutritional yeast happens to be a complete protein and contains 18 essential amino acids. It’s high in B vitamins, including thiamine, folate, B-6 and niacin. Just 1/2 a tbsp of some brands will provide you with a day’s worth of B vitamins, while other brands offer between 30 and 100 percent of the B vitamins. – Live Strong. Who says you can’t get B’s from plant Based foods?!?! B’s increase energy and help your body in producing RBC’s, or should I say red blood cells for all my non spoonie readers. It packs a pretty decent dose of iron, selenium and zinc too.

So are those enough reasons to fall head over heels in love with my roasted chickpea recipe, or what 💁


THE Best Seasoned Cheezy Roasted Chickpeas

Vegan, Gluten-free, Grain-free, Sugar-free, Nut-free, Soy-free

Yield: ~2 cups

Ingredients:

•15-16oz (~2 cups) chickpeas, cooked or canned (bpa-free)
•1 tbsp extra virgin olive oil
•2 heaping tbsp nutritional yeast
•1-1 1/2 tsp paprika
•1-1 1/2 tsp garlic powder
•1 tsp tomato powder, optional
•1/2-1 tsp onion powder
•1/4-1/2 tsp chili powder
•1 tsp salt, or to taste

Instructions:

Preheat oven to 350 degrees.
Lay out your drained chickpeas to dry on a kitchen towel for at least an hour (I usually let mine sit for 2-3 hours). Once chickpeas have dried a bit, but not totally dry, they’re ready.
In a small-medium bowl mix together all your ingredients (except for salt) starting with the oil, and finishing with the chickpeas. Stir and toss to coat.
Lay out chickpeas in an even later on a parchment lined baking sheet. Bake for 26 minutes.

Salt your chickpeas, toss, and allow to cool fa bit (this is the hard part!). Enjoy!

Note- store these in an air tight cobtainer in the fridge. To enjoy again reheat for 5 minutes  at 350 degrees. If you prefer extra crunch you Chickpeas bake them @ 375 F for a slightly less time.

Dinner, Gluten Free Vegan, Lunch

Tempeh Makhani (Indian Butter Tempeh)

 

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Indian food is my new favorite type of cuisine. Between the nutritious ingredients, the rich, aromatic blend of a wide array in spices, and the exciting and also comforting flavors – I am in love. All these components make for the most delicious and satisfying meal.

Aside from my favorite flatbread, tandlachi bhakri (which is gluten-free and happens to be the best flatbread ever, IMO), I didn’t experiment much with Indian food until going vegan. Despite the enticing smells, I mostly stayed away from Indian cuisine because I cannot tolerate spicy foods. I have several GI disorders; gastroparesis IBS and gastritis which make anything too spicy not agree with me. It is a constant battle of wanting to indulge in my many intense cravings, and listening to my tummy and eating accordingly. I’ve learned it’s all about balance.

I’ve had to give up a lot of my favorite foods, but since I’ve recently discovered how good Indian food was, and that it doesn’t have to have a negative effect on me (thank heavens!), most of my favorite dishes are Indian now. Many Indian recipes are vegetarian and vegan, which is a huge plus in that there is less tweaking that needs to be involved in making sure I’m eating cruelty-free, and allergy-free. There are so many spices to choose from and you can sub or omit these spices and create limitless possibilities. Yay for possibilities!

Makhani, which means “with butter” is a Punjabi cuisine consisting of a rich sauce made with butter or ghee, tomatoes, and cream. Generally makhani has onions too, but I omitted onion because I’m allergic. It didn’t make a difference though, the flavor’s still spectacular 🙂

I have never tried butter chicken, but I always thought it looked and smelled so appetizing. So for my first Indian meal I re-created the butter chicken with my absolute favorite high protein veg food – tempeh! This recipe is meat-eater approved, and apparently just as good as butter chicken. I can’t get enough of it, it’s one of my new favorite recipes ^_^

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Tempeh Makhani

Vegan, Gluten-Free, Nut-Free, Grain-Free optional

Yield: 4-8 servings

ingredients:

•2 8oz packages of gluten free tempeh
•4 tsps vegan butter
•8 garlic cloves, minced
•2 cans coconut milk (i use full-fat)
•2 cups tomato paste/puree
•2 tbsps garam masala
•2 tbsp curry powder
•2 tsps chili powder
•1 tsp ground ginger
•salt/pepper, to taste

instructions:

cut tempeh to desired sized cubes and set aside.
in a saucepan, heat the butter over medium heat. add the garlic and cook for about 1 minute.
whisk in the coconut milk, tomato puree, garam masala, curry powder, chili powder, ground ginger and a dash of salt/pepper. cook until sauce thickens, about 15-25 minutes.
cook tempeh in large oiled sautee pan over medium heat until golden, around 2 minutes. once tempeh is cooked add too sauce and stir together to coat. serve with brown basmati rice, millet, or grain of choice. enjoy!

Dinner, Gluten Free Vegan, Grain Free, Lunch, Spring/Summer

White Bean Veggie Soup

 

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This flavorful, hearty soup was one of the first recipes I created when I started cooking for myself. I was throwing things together in a frenzy one evening when I just so happened to create something pretty delicious, and it has since become a favorite recipe of ours. I never get bored with it.

Until my mid 20’s all I knew how to “cook” was pasta and ramen. When I found out about all my food allergies I knew that had to change. I was clueless about how to make a healthy, simple recipe that wasn’t packaged or processed, the result of growing up with the SAD (Standard American Diet). I grew up with my Brazilian mom always cooking beans, but for some reason my picky childhood, and young adult self shied away from all beans for admittedly way too long.

Now beans are a staple in my diet, as they probably are in most vegans diets due to the high protein, fiber, and array of nutrients beans so generously provide. Plus, they’re so good! I seriously missed out on some yummy bean recipes over the years, but this is one of the many bean recipes that makes up for that.

This soup can be made with any white beans- navy beans, great northern beans, cannelini beans, it’ll all be good. With all the incredibly healthy vegetables and spices that accompany and compliment the beans, this soup is as darn delicious as it is darn nutritious


White Bean Veggie Soup

Vegan, Gluten-Free, Grain-Free, Nut-Free, Soy-Free

ingredients:

•1 cup navy beans, soaked overnight (or white bean of choice)
•3 cups vegetable broth
•2 tbsp extra virgin olive oil
•2-3 cloves garlic, minced
•1 onion, diced, optional 
•1-2 fresh tomatoes, seeded and diced
•1-2 zucchinis &/or golden squash, quartered
•1 red bell pepper, diced
•1 green bell pepper, diced
•2 tsp ground turmeric 
•2 tsp ground cumin 
•2 tsp dried thyme 
•salt & pepper to taste
•2 bay leaves

instructions:

Heat oil in a large sauce pan over medium heat. Add onion and garlic and cook, stirring often for about 1 minute. Add tomatoes, zucchini, bell peppers, and seasoning, cover and simmer, stirring occasionally, for 15 minutes. Add drained beans; stir to coat well with the veggie mixture. Add broth and bring to a boil. Reduce heat to low, cover and simmer until the beans are tender; around 60-120 minutes. Enjoy!

Dinner, Gluten Free Vegan, Lunch

General Tso’s Tempeh

 

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A plant based twist on the favorited classic – General Tso’s TEMPEH!


General Tso’s Tempeh

Vegan, Gluten-Free, Refined Sugar-Free, Nut-Free

Yield: 1-2 servings

ingredients:

1 8oz package of gluten free tempeh
1 tsp arrowroot or cornstarch
2 tbsp grapeseed oil or coconut oil
1/4-1/2 of a yellow/red/orange bell pepper, diced (optional)
1 cup distilled/purified water

{general tso’s marinade – healthy style}
1 tbs + 1 tsp arrowroot (or cornstarch) mixed with 2 tbsp cold distilled/purified water
2 tbsp liquid aminos
1 tbsp ginger root, finely minced
1 tbsp garlic, finely minced
1 tbsp white vinegar
1 tbsp vegetable broth
1-2 tsp crushed red pepper flakes
4 tbsp coconut nectar or brown rice syrup
1 cup distilled/purified water

instructions:

cut tempeh into 3/4-inch cubes, or into desired sizes. add all the marinade ingredients into a ziplock bag and allow to marinate for 15 minutes or longer, up to overnight for more flavor – if you refrigerate, allow to warm to room temp before cooking. drain marinated sauce into sauce pan. add in 1 cup of water to the sauce and bring to a boil over high heat. cook for several minutes, stirring continuously. due to the sugar in the coconut nectar the sauce can burn quickly so watch closely. as soon as sauce turns into a thick consistency (this takes some time, but be patient it will happen) remove from heat. let sauce slightly cool. place cut tempeh in a clean ziplock bag, add in starch and shake well. make sure all the tempeh is coated with the starch. heat skillet with oil over medium heat. add tempeh and cook until golden-brown. you may have to turn the heat up to medium-high. when tempeh starts to golden add in bell peppers and cook for 2-3 minutes, stirring often. remove from skillet and add to sauce.

serve with brown rice or grain of choice and add some steamed or stir-fried broccoli/broccolini if you’d like. enjoy!


Bread, Gluten Free Vegan, Lunch

Save-The-Tuna! Salad Sandwich

 

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This plant based tuna salad is as equally delicious as it is healthy.

It’s 5 in the morning and I’ve been laying awake with painsomnia and restless legs so I decided I may as well put myself to good use and share this yummy recipe. Afterall, I’ve been meaning to share it for quite some time now.

My Save-The-Tuna has always been a major hit, almost everyone who tries it wants the recipe ^__^  I’ve made this recipe numerous occasions, and shared with friends and family and everyone just gobbles it up!

I gotta admit to you, I’ve only eaten an actual tuna fish sandwich once in my life, at age 7, but I never forgot how flavorful and enjoyable it was, of course not enough to start eating animals ; ) I was a vegetarian even then at such a young age, but what I didn’t know about mercury poisoning, and now on top of that, over-fishing has become a serious crisis were facing with the world population growing so rapidly. Now adays our oceans are more polluted than ever, with every fish being considered toxic to one degree or another.

Anyhoo, about 20 years later and I finally taste the amazing flavorful explosion again…only this time it’s waaaay better since it’s 100% cruelty free, and toxin-free!!! Enjoy this as a sandwich, or as a salad, which is great too. I often eat it as a healthy breakfast salad, it’s a great start to any day.

Don’t wait any longer before you try this compassionate alternative to the traditional tuna salad and you will be happy you did! ❤

The Case Against Eating Fish


Save-The-Tuna! Salad Sandwich/Chickpea Of The Sea

Vegan, Gluten-free, Nut-free, Grain-Free optional

Yield: 2-4 servings/sandwiches

 

Ingredients:

1 1/2 cups chickpeas, cooked and drained (3/4 cup dry, or 1 15oz can chickpeas, uncooked and drained)
1/4 cup vegan mayonnaise
2 1/2-3 tbsp dill relish
1/2 tbsp yellow mustard
2 slices of vegan, gluten-free bread, optional

Suggested add ins – seaweed/kelp (for a “fishy”/sea taste), celery, onion, kale/lettuce, nutritional yeast, old bay seasoning

Instructions:

Soak dry chickpeas in purified/distilled water overnight, or around 8 hours. Drain and rinse with fresh purified/distilled water. Cook for at least 1 hour, or until tender and skin is just starting to come off. Drain and allow to cool. Mix all ingredients together in a food processor (be sure not to over proceess or your chickpeas will turn into liquid! Of course, you could always mash chickpeas and mix by hand, as an alternative. and serve between 2 slices of your favorite gluten-free bread and enjoy!


Dinner, Dressing/Condiments, Lunch

Fresh Strawberry Vinaigrette Dressing

 

Strawberry Vinaigrette Dressing

A versatile, uplifting strawberry vinaigrette.

This dressing has completely changed my relationship with salads. I hate to admit it but I am probably the worst almost-vegan when it comes to eating salads. I’ve been vegetarian for most of my life but I’ve never thoroughly enjoyed salads. Unless it was a fruit salad. I guess most greens are too bitter for my sweet-obsessed taste buds. I’m the one who drowns her salad in so much dressing that it disguises the taste of the veggies.

One day when I was eating out at a popular food chain restaurant with my lovely mother, I ordered a salad with Blueberry Vinaigrette dressing and I actually enjoyed it. Every bite that I took I imagined how much more amazing it would be if the dressing was made from Strawberries instead! So thus this recipe was born and so was my new found taste for salads.

This dressing will turn even the pickiest eaters into salad lovers!


Strawberry Vinaigrette Dressing

Vegan, Gluten-Free, Refined Sugar-Free, Soy-Free, Grain-Free

Yield: 2 cups

Ingredients:

2 cups fresh organic strawberries, puréed

6 tbsp fresh lemon juice
1/4 cup brown rice syrup or coconut nectar
2 tbsp extra virgin olive oil or flaxseed oil
2 tbsp fresh lemon juice

Instructions:

Whisk together strawberry purée, lemon juice and sweetener. Add vinegar, then oil and whisk for about 1 to 2 minutes to emulsify. Once well combined store in a glass container or bottle and keep refrigerated. Enjoy!


Lunch

Garden Party Pasta Salad

 

Garden Party Pasta Salad - Vegan + GF

You don’t have to enjoy pasta salads to love this versatile dish because it can be served warm or cold, and it is equally delicious both ways!

Between the Basil, Tarragon, Garlic and fresh veggies this healthy pasta dish is a garden party in your mouth. So zesty and delicious. To be honest, my picture simply does not do this mouthwateringly amazing pasta justice.

Use any certified gluten-free pasta you’d like – Rotini, Macaroni, Penne, Ziti, etc. Get creative and add any veggie your heart, or shall I say tastebuds desire. Sometimes I like to add in Tomatoes to my pasta to give it a caprese-y vibe, you can do sun-dried, cherry, grape, roma or vine tomatoes…just one example of how the options are endless in suiting this to your liking.

Have fun with it! After all, it is a party!


Garden Party Pasta Salad

Vegan, Gluten Free, Soy Free, Nut Free

Ingredients:

vegan gluten free noodle of choice
1 zucchini
1 red bell pepper
6 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
fresh basil leaves, to taste
1 sprig of tarragon, or to taste, optional
salt & pepper, to taste
optional add ins: hemp seeds, nutritional yeast, vegan cheese

Instructions:

Cook your gluten free pasta according to it’s it’s package instructions. Preheat oven to 450°. As your oven is heating, chop up your veggies. Spread your veggies out evenly onto a baking sheet lined with parchment paper. Drizzle 2 tablespoons of olive oil and salt and pepper over your veggies making sure to distribute evenly. Roast veggies for 15-20 minutes. Toss roasted veggies in a bowl along with the vinegar. Add remaining 4 tablespoons of olive oil along with basil and tarragon to pasta, top with roasted veggies and toss. Sprinkle kelp and or nutritional yeast for added nutrition. Enjoy!


Breakfast, Dinner, Lunch

Simple Super Charged Tofu Scramble

 

Super Charged Tofu Scramble  - Vegan, Gluten Free

The ingredients that make up this yummy dish are super duper healthy! Between the Tofu, Kale, Broccoli, Turmeric and Olive Oil/Coconut Oil, this scramble is loaded with all the nutrition and high protein you need to make it through your morning.

I found the recipe on babble and tweaked it just a bit to suit my allergies and taste buds. If you don’t like broccoli or kale, no problem, get creative and change it up to your liking.

Have some extra time on your hands? Make your breakfast more exciting by making this scramble into some burritos!!!


Super Charged Tofu Scramble

Vegan, Gluten-Free, Grain-Free, Nut-Free, Soy-Free

{recipe adapted from: Babble}

Ingredients:

12-16 ounces firm or extra firm tofu, drained & pressed dry
3 tbsp extra virgin olive oil, or unrefined coconut oil
1 tsp turmeric
1/4 tsp ground cumin
salt, &/or pepper, to taste
1/2 cup vegan cheddar cheese, shredded 
1 tsp nutritional yeast, optional
1 cup fresh kale, chopped
1 cup fresh broccoli, stems included

optional add ins: diced tomatoes, onions, avocado, salsa…

Super Charged Tofu Scramble - Vegan + Gluten Free

Instructions:

Prep tofu by draining and squeezing dry with eco-friendly paper towels. Heat large skillet on high and melt your vegan butter. Add tofu to skillet and chop into desired size with metal spatula. Sprinkle on turmeric, cumin and any seasoning. Flip and scramble tofu as you go. Next add in your fresh greens and cheese, continue scrambling process until the tofu is cooked through. Turn off heat and add on any additional ingredients. Serve hot on plate or rolled in flour tortillas as burritos. Enjoy!