Kid-Friendly Tofu Fingers

Kid Friendly Tofu Fingers PinWhile we were visiting Amelia’s family in Atlanta, Amelia’s 9 year old niece  challenged us to make more kid-friendly vegan recipes and this Tofu Fingers recipe one of them. She really liked them, as did the whole family. She’s a VERY picky eater, so anything other than “I hate it” means she loved it. She dipped hers in ketchup, but her grandpa and I preferred BBQ sauce.

If you’re concerned about feeding organic soy to your children, rest assured it’s not only safe, but highly nutritious. Most of the myths about soy were created by the dairy industry when soy milk started eating away at their profits. The unbiased, legitimate science shows soy is actually protective against the very ailments that, ironically, dairy has been shown to cause.

One of the main concerns about soy is the phytoestrogen content that the myths claim can interfere with human hormones. Phytoestrogens are a type of plant estrogen that behaves much differently in the human body compared to mammal estrogen found in cow’s milk, which looks just like human estrogen inside our bodies.

In fact, one study found that soy was protective against early puberty in girls, whereas consumption of meat was strongly associated with early puberty in both girls and boys.

We strongly encourage you to buy only organic soy products, though. The unbiased science is far from settled on the health effects of GMO, but putting that aside, there are plenty of non-health reasons to avoid GMO products. GMO’s encourage monocrops, which are destroying the soil. They are leading to superbugs and superweeds that are resistant to even the strongest pesticides. They lead to more fertilizer and pesticide use, which contaminates water supplies. And they give corporations too much control of our food system. Please consider watching GMO OMG for an overview of the GMO industry.

Back to the recipe at hand… These Tofu Fingers are very tasty dipped in your favorite dipping sauce like ketchup, BBQ sauce, Vegan Ranch Dressing, salsa, Grandpa’s Vegan Dipping Hot Sauce, etc. They make a great afternoon snack or appetizer, or as a side dish with soup and salad.

Tofu Fingers 2

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Easy Vegan Artichokes (Oil-Free)

Easy Vegan Artichokes PinThis Oil-Free Easy Vegan Artichokes recipe is super simple and absolutely delicious. It takes about 5 minutes to prepare the artichokes and another 20 to 30 minutes to steam them so they’re a great snack or appetizer to show off to your dinner guests.

Several years ago, long before we went Whole-Food Plant-Based (WFPB), Amelia tried to make some roasted artichokes but they came out tough as vegan leather. Since they were so expensive back in the states, we decided to not ruin any more perfectly good artichokes that someone else could prepare more successfully.

However, now that we live in Ecuador, the artichokes are much more affordable so I decided to give them another try. These artichokes cost us only 28 cents each! We already went back and bought 4 more after we made this delicious recipe!

The prep work is very easy. Just cut a little off the top and bottom of the artichoke, use a very sharp knife to cut them in half, and then scoop out the hairy fibrous material at the center. Steam them for 20 to 30 minutes until they’re nice and soft, then serve with some fresh squeezed lemon juice over them.

Easy Vegan ArtichokesA lot of people don’t know how to eat artichokes prepared this way, so here’s a quick tutorial. Peel off a leaf, hold the pointy end with your fingers and put the flat end in your mouth. Pull off the soft part at the base of the leaf with your teeth and enjoy. Once you get to the center, it’s all edible and delicious!

You can also scrape out all the good stuff and use it to make artichoke dip, but that would be very time consuming. We usually just by them frozen or canned for dip recipes.

Easy Vegan Artichokes Cooking Video

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If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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White Bean Dip or Spread

White Bean Dip Spread PinThis White Bean Dip is great for dipping your veggies into, but it’s also a delicious and healthy spread for your sandwiches. It’s similar in texture to hummus, but it’s made with white beans instead of chickpeas. It’s a great option if you’re tired of regular old hummus (gasp!).

And Amelia says it’s “super easy” to make. You just combine all of the ingredients into a food processor and pulse it until it’s the consistency that you like.

Since there’s no tahini in this recipe, it’s much lower fat and lower calorie than traditional hummus. Thanks to the balance of protein and carbs, it’s a great pre or post workout snack, too.

It has a mild flavor so it tastes great with a wide variety of veggies, especially when used as a spread on veggie sandwiches.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Guacamole

Vegan Guacamole PinThis Vegan Guacamole recipe is simple and delicious. It’s sure to be a big hit at your next party or gathering of friends and family…even non-vegans will love it!

Guac is a special treat, especially with the high cost of avocados in the states. But if you have a craving for a rich, savory appetizer that’s perfect for your corn chips, look no further. This recipe is amazing!

You start with 3 medium sized avocados that are pretty soft when squeezed. That means they need to be ripe, but not over-ripe or they turn black and stringy on the inside, which isn’t very appetizing. Scoop out the yummy goodness into a large mixing bowl and discard the seeds.

Some people suggest saving the seeds and putting them in your guac to keep it from turning brown, but that’s an old wives-tale. The lime juice will keep your guac from turning brown, not the seed.

The reason guac (and avocados) turn brown is because of oxidation. Since the flesh of avocados have very few antioxidants (like apples and bananas), they turn brown when exposed to oxygen (the air we breath). The seed doesn’t generate a magical force field alla Star Trek to keep the oxygen from touching the guac. That would be cool, but that’s not physically possible. Instead, the lime juice is loaded with antioxidants and it coats the guac, preventing it from being assaulted by oxygen.

Squeeze the lime juice over the avocado and blend with a fork or potato masher until smooth but still lumpy. Fresh lime juice is ideal, rather than the lime juice from concentrate. If you’re going to fork out the dough for avocados, just buy a lime while you’re at it.

Finely dice a medium onion, a medium tomato (seeds removed) and a small jalapeño (seeds removed). If your jalapeño is large, you may only want to use half of it. That depends on how spicy you like your guac. Add these to your avocado/lime juice mixture.

It’s important to remove the seeds from your tomato or your guac may be too runny/liquidy. The seeds also don’t look great in the finished product. You can peel the tomato if you don’t like the peeling, but if you finely chop the tomato, it’s not necessary.

Mince your garlic and add it to the mixture as well. I used 3 cloves of garlic, but you can use more or less to your taste. 3 is usually my minimum for any recipe since Amelia and I love garlic.

The spices (salt, cumin and cayenne pepper) add a lot of flavor. I especially like the taste of cumin and love any recipe with it, so it’s extra good in this Vegan Guacamole. Add your spices to the bowl with everything else and stir to combine well.

Optionally, some fresh chopped cilantro would go great, but we didn’t have any on hand.

Let it sit for 30 minutes to an hour for all the flavors to combine.

This Vegan Guacamole recipe goes great with your favorite corn chips, oil-free corn tortilla corn chips or as a condiment on your Burrito Bowl or your favorite sandwich.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Sauteéd Radishes Recipe

Sauteed Radishes Recipe PinRaw radishes are an acquired taste, but this Sauteéd Radishes recipe are sure to be a hit with almost anyone. Sauteing softens the peppery taste, bitterness and tough texture, making them a perfect low calorie (only 18 calories per serving!) side dish or addition to your Hearty Side Salad.

When I was younger, the peppery flavor and bitterness of radishes was too strong for me. But as I grew older, I began to enjoy raw radishes with a little salt or shaved over my salad. If, like me, you didn’t like them the last time you tried one, give them another try now. Your tastes are constantly changing and this vegetable is a nutrition powerhouse.

Radishes are a cruciferous vegetable like cauliflower and broccoli. They have lots of fiber, carotenoids (beta-carotene, lutein, zeaxanthin); vitamins C, E, and K; folate; and other minerals. There is also evidence to suggest they help prevent and fight several forms of cancer, earning the radish its superfood label.

This Sauteéd Radishes recipe pairs well with a Vegan BLT, Red Bean Burger, Black Bean Burger or your favorite summer main dish.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Garlic Bread

Vegan Garlic Bread PinThis Vegan Garlic Bread recipe doesn’t get much easier. Slice up a baguette, spread some vegan butter on the slices and sprinkle with a little garlic salt and dried parsley. It’s fast, simple and delicious.

If you’re looking for a oil-free option, Dr. John McDougall recommends coating the bread with fat-free Italian salad dressing instead of vegan butter. We haven’t tried it this way, and usually avoid prepackaged salad dressings, but a lot of people swear by it. Here’s a video that shows you how to make it.

You can also use aquafaba in place of vegan butter for a low-fat whole-food alternative. Aquafaba is the juice from your can of chickpeas. Make some Vegan Hummus as an appetizer and save the juice to baste on your bread. We use this technique for grilled sandwiches and our Oil Free Grilled Plantains, too.

For a cheesy flavor, sprinkle with some nutritional yeast before baking.

Vegan Garlic Bread goes well with our Vegan Spaghetti Sauce with Spaghetti Squash, Vegan Tomato Cream Sauce Spaghetti with Kale or as a simple appetizer.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.
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Vegan Nachos

Vegan Nachos PinThese Vegan Nachos are loaded with goodies. Vegan Refried Beans, Potato Cheese Sauce, Vegan Cashew Sour Cream, jalapeños, black olives, avocado and salsa make this one yummy party dish!

Nachos are one of those treats that most people expect to give up when they go vegan, but there’s no need to make such a supreme sacrifice. The potato cheese sauce tastes better than the nasty cheese you find on most non-vegan nachos, and the cashew sour cream is absolutely delicious!

We used the toppings that we like the most, but you can be as creative as you want to be. These vegan nachos would be great with some sautéed onions or mushrooms, seasoned tofu, Tex-Mex jackfruit, vegan chorizo or anything else you can think of.

We bought some yellow and blue corn chips for this recipe, but you can easily make this with some Corn Tortilla Corn Chips.

Just promise me you’ll serve these at your next gathering of non-vegan friends so they can see how good veganized food can taste!

Vegan Nachos Instructional Video

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Lentil Hummus with Roasted Garlic

Lentil HummusThis lentil hummus has a milder taste than our classic Vegan Hummus so it goes better with pita chips or pretzel thins than carrots or peppers. Veggies with stronger flavors may overpower this delicate hummus recipe, but it’s still delicious and a great use for your extra lentils.

Lentils are very nutritious. They’re loaded with potassium, calcium, zinc, niacin and vitamin K, dietary fiber, lean protein, folate and iron.

We made this recipe with the most common of the lentils, brown lentils, but you can use any color you have on hand. Each type of lentil has a slightly different taste, bringing more variety to your lentil hummus experiences.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Artichoke Spinach Dip

Spinach Artichoke Dip PinThis Vegan Artichoke Spinach Dip is a party favorite and one of my personal favorites. Instead of using sour cream and cream cheese, this recipe uses cashews and lemon juice to create that familiar texture and taste.

Before we went vegan, Amelia and I used to order artichoke spinach dip while sitting at the bar. It tasted great, but I never liked the greasiness of it and each bite was accompanied by a little pang of guilt from the spike it gave to my cholesterol. This vegan artichoke spinach dip is guilt free since vegan food doesn’t contain cholesterol.

Serve with tortilla chips, pita chips, sliced veggies (carrots, red pepper, cucumber) or a baguette.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Cauliflower Buffalo Wings

Cauliflower Buffalo Wings PinThese Vegan Cauliflower Buffalo Wings are simply amazing! Amelia doesn’t like cauliflower, but she loves these and constantly asks me to make them.

The cauliflower absorbs the flavor of the batter and wing sauce, and it has the consistency of chicken so it’s almost like the real thing without bones. The only downside is it takes a bit of time to prepare and one batch doesn’t last too long (because they’re so d**n delicious).

We prefer thicker wing sauce that we found at Whole Foods, but Frank’s Red Hot is what most people are used to so you might prefer that. Frank’s is a little thinner so the cauliflower might be a little soggy if you use too much. You can also thicken it up with 1 tsp of cornstarch.

The Vegan Ranch Dressing is the perfect dipping sauce for these Vegan Cauliflower Buffalo Wings. Prepare the dressing while the wings are cooking.

Vegan Cauliflower Buffalo Wings Instructional Video

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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