Tag Archives: #health

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!)

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.

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.

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!

Savory Breakfast Plantains

I love plantains and in my opinion, they are best done savory instead of sweet.

Ingredients

  • 1 plantain sliced or chopped
  • 1tbs garbanzo flour (or other GF flour)
  • 1tbs nutritional yeast
  • 1 flax egg (1tbs ground flax mixed with 3tbs hot water)
  • 1/4th cup chopped kale
  • 2tbs grape seed oil
  • salt and pepper to taste.

Recipe

In skillet over low/medium add grape seed oil and plantain, mash. Next add all ingredients except kale and mash again. Add kale on top and cook 3-5 minutes, gently break apart with spatula and flip. Cook another 3-5 minutes. Break apart with spatula again and serve!

Pumpkin Almond Milk

Just in time for the holidays! Here’s a little spin on my homemade almond milk.

Ingredients

  • 1 cup almonds soaked minimum of one hour
  • 4 cups filtered water
  • 1/4th cup pumpkin purée
  • 2 T honey or agave
  • 1tsp vanilla extract
  • 1/4 tsp of sea salt or to taste
  • 1/4 tsp of fresh nutmeg or to taste
  • 1/2 tsp cinnamon or to taste

Recipe

Place all ingredients in high speed blender, then run liquid through a cheese cloth to remove almond meal. Store in fridge. Mine typically stays good about 5 days. Shake before serving.

*for plain almond milk simply eliminate the cinnamon, nutmeg, and pumpkin.

Easy Vegan Chili

Duh it’s cold outside, which calls for CHILI.

Ingredients:

  • one can organic red beans (drained)

  • one can organic black beans (drained)

  • one can organic diced tomatoes and chilis

  • 16oz organic tomato soup

  • one onion chopped

  • Garlic powder & chili powder

Recipe:

Put all ingredients into a large pot and cover the top with chili powder stir in and add garlic powder to taste. Bring to a boil. Simmer on med/low uncovered 20minutes. Make ahead and place in fridge overnight if you like it thicker.

Vegan, Gluten Free Vegetable Gravy

What a decadent weekend treat! Biscuits and gravy done right, whole, vegan, and gluten free.
Biscuits made with Namaste GF Perfect Flour Blend baking mix, but you can use this gravy anyway you’d like.
Ingredients
  • 1 cup organic vegetable stock
  • 1/4th cup garbanzo bean flour (or almond flour)
  • 1 Tbs flax meal (optional for added protein)
  • salt, pepper, garlic & onion powder to taste.
Recipe
Place all ingredients in sauce pan on medium heat and whisk until it bubbles slightly and thickens to desired consistency. Remove from heat and serve.
*Keep extra stock on hand. If it gets too thick whisk in extra stock

Produce Pizza

This version of pizza is truly a work of delicious vegetable art! This is weeknight acceptable (because we all splurge on the weekends right?!) .

Ingredients (enough for left overs):

2 Large eggplant

1 jar of your favorite marinara (I used Trader Joe’s Organic marinara)

1 small can sliced olives

One small bell pepper diced

Basil to taste

Vegan Parmesan (optional)

Salt

Recipe:

Preheat oven 350 degrees. Slice the eggplant into circles (the thicker the juicier…it’s your choice how thick). Place on paper towels. Salt both sides lightly and allow to “sweat” for 15-20 minutes. Next gently dab the eggplant to remove salt and moisture.

Place onto baking sheet (generously sprayed with oil or place on parchment paper). Bake for 20 minutes.

Remove from oven and spread marinara over the tops of each one. Next, evenly distribute the rest of the toppings. Bake an additional 8-10 minutes.

My hubs prepared the pizzas below, I normally like mine saucier…you can decide how you like yours!