Category Archives: Recipes

Plant-Based Meat

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The vegan is about to debunk the awesomeness of vegan sausage (gasp 🤭)…pardon me. Yes it tastes and looks pretty good and YES it’s a great segue into a plant based diet—bc it’s HARD to make the switch! If you’re like me, I had no choice…being sick everyday quit being an option especially once the kiddos came along 👶. Vegan sausage, just like regular sausage is a TREAT not a staple. Why? Because your ultimate health and wellness will ALWAYS be found in fresh produce with no extra fillers (yes even “all natural” pork sausage has TONS of extra thats noooot pork). DO NOT just read the front of the box FLIP and read the ingredient label.

This sausage (LightLife) was a great Sunday treat, but I paired it with nutrient dense plantains and mustard greens. The extras in the vegan sausage include: canola oil, sugar, yeast, maltodextin, and “flavor,” which all label junkies know is a no no.

I will qualify that this product is at least nonGMO and gluten free. If you have a chronic illness or crazy allergies and intolerances the extra fluff may not be so good ❤️—stick to fruits and veggies.

Also THE ONLY meat substitute I have found without fluff is Mr. Good Seed (gasp again).

Yes I’ve read the labels of everything at Central Market, Trader Joe’s, Natural Grocers, Whole Foods, Kroger, and H-E-B. Even my beloved Hilary’s has canola and added sugar so still a treat.

The only staple I live by is—drum roll—the produce aisle. 🤣🤣 (who knew I would say that??)

What is “flavor?” From https://wellness.consumerfreedom.com/ingredient/natural-flavors/

“Natural Flavors
Natural flavors often aren’t derived from the food they are mimicking, and they can be contaminated by trace amounts of undesirable chemicals that occur naturally in a plant and animals, but aren’t safe to consume. Despite their natural origin, they’re also highly processed. Flavoring is also often the mark of low-quality processed food.”

Recipe 👇🏻

Mustard Greens and Plantains:

1/2 Plantain
1/2 bunch of mustard greens, kale, or spinach
Coconut oil or spray (I use spray)

*Dice plantain (I freeze the other half—they freeze GREAT)
*destem and slice mustard greens into tiny strips (I stack the leaves, fold, and slice thinly)
*heat skillet or griddle and sauté plantains in a small about of coconut oil until browned, add greens, and cook until greens are wilted.
*I add salt, pepper, garlic powder, and curry but you can add what you want!)

Crispy Potatoes and Mushroom Gravy

Every texas girl loves potatoes and gravy. This vegan option will make you want to square dance it’s so darn good!!

Ingredients

2 small organic russet potatoes 

4-5 cremini mushrooms sliced

Handful of greens of choice (I used watercress. Other options include arugula, spinach, and kale)

1 cup mushroom broth (I used Pacific brand)

1 tbs garbanzo bean flour

4 stalks of green onions (1 reserved for garnish)

Salt and pepper

Cooking spray (I used Trader Joe’s coconut oil spray)

Recipe

Preheat oven to 425 degrees. Cut potatoes in half and spray with coconut oil, salt and pepper to taste. Bake face down for 15-20 minutes depending on size and desired crispness. 

Spray medium skillet with cooking spray and add sliced mushrooms. Sauté on medium low until slightly brown and then add broth. Sprinkle the top with 1 tbs garbanzo bean flour (adding more flour will make it thicker) whisk and bring to a simmer. Add greens and 3 stalks of the sliced green onions and whisk until thickened about 3-5 minutes. 

Mash the potatoes and pour the gravy on top. Mix and top with the last stalk of sliced green onion.

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Mushroom Stroganoff

Ingredients:

1 spaghetti squash

2 cups arugula

1 bag of sliced cremini mushrooms

2 shallots or 1 onion

3 cloves garlic

1 tbs avocado oil

2 cups veggie broth

Garbanzo bean flour

Salt, pepper, and nutmeg to taste

2 tbs vegan butter

Instructions:

Preheat oven 350 degrees

Cut spaghetti squash in half, deseed, and place face up on baking sheet. Bake 350 degrees for 45min

Put 1tbs avocado oil in skillet on medium-low. Add garlic, shallot, and mushroom. Sauté 2-3 min then add arugula sauté until soft and arugula wilted.

In sauté pan, sprinkle top of veggies with garbanzo bean flour and mix in.

Add 2 cups veggie broth and bring to a simmer. Use a whisk to break up chunks of flour. Add more garbanzo bean flour to thicken as desired, remove from heat.

Salt, pepper, and nutmeg to taste

Pull squash out of oven and use a fork to separate and place in a bowl. Mix with 2tbs vegan butter, salt and pepper to taste.

Place spaghetti squash on plates and top with veggies.

Vegan Hash

Fun vegan breakfast devoid of soy is a rare find. Enjoy my Vegan Hash soy free, gluten free, and delicious!

Ingredients

  • Trader Joe’s Shredded Hash Browns
  • Hilary’s black rice burger
  • Avocado
  • Salt and pepper to taste

Recipe

If you don’t have a griddle…I highly recommend getting one! We have a cheap one that’s lasted a decade. Spray griddle with coconut oil, heat to 400 degrees. Place hash browns on griddle, flip at 7 minutes then cook another 7-10 minutes (until they are as crispy as you’d like). Add the rice burger to the griddle and heat through after the first hash flip. Smash an avocado and mix with salt and pepper. Avocado is nature’s runny egg, butter, and cheese…it gives juuusst the right breakfast texture and adds some a.m green!

Cobb Makes Salad Fancy

If I’m going to feed my husband salad for dinner it better be hearty AND you know it’s gonna be VEGAN! Gigantic Monster Salad doesn’t sound as fancy, so here’s my Cobb Salad.

Ingredients:

  • Artichoke hearts–ours were frozen from Trader Joe’s obviously thawed
  • Olives
  • Tomato
  • Shredded carrots
  • Eggplant bacon
  • Avocado
  • Onion
  • Bagged lettuce of your choice
  • Any vegan dressing of your choice–we used olive oil and vinegar
  • Salt and cracked pepper to taste

Recipe (so simple):

Chop everything up and put on bed of lettuce, dress, and eat up! Make a batch of the eggplant bacon and freeze what you don’t use for recipes like this or Sunday breaky! We simply thaw it or quickly crisp it in a pan with coconut oil.

Vegan BBQ & Slaw

I like quick and easy vegan food. Got 10 minutes?

Ingredients:

  • 2 cans Trader Joe’s jackfruit
  • 1 jar of your favorite vegan BBQ sauce (mine’s from Central Market)
  • 1 bag of your favorite vegan slaw mix (mine’s from Trader Joe’s)

Recipe:

Open and drain jackfruit. Shred jack fruit (I used my hands) and discard hard pieces. Place into a medium sauce pan and pour BBQ sauce over the top and mix. Place on medium-low stove top and heat through.

Mix slaw together in mixing bowl. Plate and serve.

5 minute Sour Cream

Oh no! Forgot the sour cream!!!! The baked potatoes, chili or taco salad just won’t taste the same! Problem solved in 5 minutes:

Ingredients

  • 1/3 to 1/2 cup cashews
  • 1T apple cider vinegar
  • Juice of one lemon
  • 1T nutritional yeast
  • Salt to taste
  • Water

Recipe

Add all ingredients into a food processor or blender. Add water a little at a time and blend until the desired consistency is reached. Sometimes I like my sour cream thick, sometimes runny, it really depends on what I’m using it for! Pictured below is a thicker version I used in chili.

Eggplant bacon taquito

A true Texan must eat taquitos from time to time. I was LONG past due for one so here’s my vegan version!

Ingredients

  • Half of an eggplant VERY thinly sliced
  • One smashed avocado with salt and pepper to taste
  • One brown rice tortilla (I used Trader Joe’s)

Eggplant sauce

  • 1 Tbs vegan worcestershire sauce
  • 1 Tbs Gluten free soy sauce (Tamari)
  • 1/2 to 1 tsp Smoked paprika
  • 1 Tbs Pure maple syrup
  • 2 Tbs melted Coconut oil
  • Salt and Pepper to taste

Recipe

  • Preheat oven to 425 degrees
  • Line baking sheet with parchment paper
  • Mix together sauce ingredients in large mixing bowl. Add eggplant and toss until coated
  • Place in single layer on parchment covered baking sheet (may need more than one)
  • Bake for 10-20 minutes until dark golden brown.

*baking time is highly variable due to oven types, eggplant thickness, and desired crunchiness

  • Remove from oven and let cool
  • Place mashed avocado in warmed tortilla, top with bacon, fold over and enjoy!

Broccoli Kale Salad & Taters

Excellent lunch idea. Roasted potatoes and broccoli kale slaw. Lots of green to fill the body to finish the day!

Ingredients

  • 3 organic Yukon gold potatoes or 1 large one
  • 1T oil (coconut or grape seed)
  • Salt and pepper to taste
  • 1 bag Trader Joe’s organic broccoli slaw mix

Dressing

  • 2T Apple cider vinegar
  • 4T mustard
  • 1 mashed avocado
  • -whisk until smooth

Recipe

Preheat oven 400 degrees. Cut taters into wedges and toss in oil (coconut, grape seed) salt and pepper, roast in oven until golden.

Open Trader Joe’s slaw mix and place in mixing bowl with 1 cup chopped kale. Toss with homemade vegan slaw.

Quick Almond Milk

Never fret again about being out of almond milk. Whip up a batch in a flash and enjoy all week long. Almonds help fight muscle soreness, constipation, blood pressure, and provide a nice source of protein and fat.

Ingredients

  • 1 cup unsalted almonds*
  • 3-4 cups water
  • Dash of sea salt
  • 2 tbs Raw unfiltered honey or to taste

*roasted unsalted almonds provide a nuttier taste.

Recipe

Place all ingredients into a high speed blender and blend until liquid appears white (approximately 1 minuet). Strain the liquid through a cheese cloth or nut bag to filter out the almond meal. Enjoy!

Optional additions

  • Cinnamon
  • 3-4 pitted dates (adds sweetness)
  • Cacao powder for chocolate almond milk