Roasted Green Beans

Roasted Green BeansThese Roasted Green Beans are a fast, easy and delicious side dish for almost any meal. And how can you go wrong with green beans? That’s the only vegetable I ate for the first 10 years of my life and I turned out ok (mostly).

The green beans will come out of the oven crispy and delicious. They’re so good they may not make it to your dinner plate. Amelia and I snack on them while we’re cooking so there’s not usually a lot left to serve up.

Use fresh snapped green beans for this recipe. Don’t use canned green beans soaked in water or they won’t roast correctly.

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.

Roasted Edamame

Roasted EdamameThis Roasted Edamame recipe is “chewy and delicious,” so says Amelia. They have a bit of a salty taste so they’re good if you have a salt craving. Quick and easy to cook, they’re good to prepare on the weekend so you have them for a snack during the week.

I like them crunchy and Amelia likes them chewy so we eat them chewy. Happy wife, happy life. If you like them crunchy, cook them a little longer than 45 minutes.

These babies pack in 21 grams of protein and 6 grams of fiber in one serving so they’re also a nutritious snack.

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.

Vegan Hummus

Vegan Hummus PinVegan hummus is a mainstay on our snack list. You can make a batch and eat it throughout the week with pita chips, bread, carrots, celery, sliced peppers, broccoli, cauliflower, radishes, or any other veggie of choice. It even works well as a condiment for your veggie burgers and sandwiches.

Classic hummus is made with chickpeas (aka garbanzo beans), which are packed with protein and fiber. One serving of this recipe has 9 grams of protein and 9 grams of fiber. When you pair it with raw veggies, you’ll not only get tons of healthy nutrients, you’ll also feel fuller from all of that fiber.

In addition to protein and fiber, hummus is packed with other healthy nutrients like calcium and iron. It has even been shown to lower cholesterol and sugar levels, reduce your risk of cancer, help with weight control, and many other benefits. Check out “15 Health Benefits of Hummus, According to Science (+8 Delicious Hummus Recipes)” over at JenReviews.com for more info on this super delicious food.

Hummus tastes great with pita chips or bread, but if you’re trying to lose weight, you might want to stick with the raw veggies for awhile. In fact, hummus is very high calorie so you might want to skip it until you’ve reached your weight loss goals. This recipe has over 200 calories per serving including the veggies used for dipping.

This vegan hummus recipe is super easy and very tasty, but you will need a food processor.

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.

Peanut Butter Banana Bites

Peanut Butter Banana BitesThis Peanut Butter Banana Bites are a delicious treat that Amelia loved as a child, but I just had my first one today.

I told her, “These are amazing! Who knew banana and peanut butter went so well together?!” And she replied dryly, “Elvis.” I guess that’s an inside joke because I have no idea what she’s talking about.

This is a great pre-workout snack. It has healthy complex carbs from the banana to give you an energy boost. Plus protein from the peanut butter to slow down the absorption. It’ll give you a nice slow burn.

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.

Roasted Garbanzo Beans

Roasted Garbanzo BeansTo quote Amelia, “These Roasted Garbanzo Beans are a simple, satisfying, salty snack to satisfy your salty cravings.” You just mix a few things together and bake until they’re brown and crispy.

Garbanzo beans, also called chickpeas, are a great source of protein and fiber. Each serving of theseRoasted Garbanzo Beans has 5 grams of protein and 5 grams of fiber with only 110 calories. They’re delicious AND nutritious.

You can add other seasonings to mix this recipe up, like chili powder, cayenne pepper, mustard powder, etc. Be creative with it and see what you like best.

The hardest part of this recipe is removing the shells from the garbanzo beans. The easiest way to remove the shells is to put the beans on half of a large dish towel, fold the other half of the towel over to cover the beans, and rub the towel over the beans back-and-forth vigorously with both hands. This loosens the shells making them much easier to peel off.

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.

Vegan Pizza

Vegan PizzaThere’s nothing like a delicious Vegan Pizza on Friday night to kick off your weekend!

We made the pizza sauce from scratch, but you can always buy ready-made pizza sauce to save time. Of course, then you’ll get all the added sugar that comes with it (and everything else they throw in). When you make your own sauce, you’ll know what every ingredient is, and it only takes a few extra minutes to prepare.

This recipe makes enough for 2 to 3 vegan pizzas depending on how much sauce you like on your pizza. You can cut the ingredients in half by reducing the serving size to 8 slices, or you’ll have leftover sauce.

You can get really creative with vegan pizza toppings. You really can’t go wrong. Some other toppings to consider: tempeh bacon, beefy crumbles, peppers, olives, roasted garlic, sliced tomatoes, etc.

The serving size is based on the traditional pie shaped pizza slice, but Amelia, being from Chicago, likes to cut them into squares. You’ll get about 16 pieces when you do it Chicago-style.

You can make your own pizza crust, too, but that takes a lot of extra time. We chose to buy a pre-made whole wheat crust from Whole Foods. You can buy whatever type you like, but it may change the nutritional facts.

Skip the vegan cheese to make it oil free. Use a gluten free crust to make the recipe gluten free.

Enjoy this with a delicious side salad for a little extra leafy green roughage.

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.

Easy Vegan Black Bean Brownies

Easy Vegan Black Bean BrowniesAmelia made these delicious Easy Vegan Black Bean Brownies by replacing the eggs with black beans. I know. I know. That sounds odd. But trust me, you can’t taste the black beans at all. You only taste the chocolatey goodness.

They’re very moist and tasty, but not as rich as non-vegan brownies. Personally, I like them better. Sometimes rich foods don’t agree with me and you get all that extra fiber and protein from eating a friggin brownie!

This recipe uses a vegan brownie mix, which will save you some time over making it from scratch. If you want this to be gluten free, oil free and soy free, be sure to look for that on the label. The Enjoy Life Brownie Mix is free from just about everything.

If you like this recipe, you’ll love our Vegan Gluten Free Chocolate Cake recipe. It’s another one that will completely fool your friends.

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.

Steel Cut Oats Recipe

Steel Cut Oats Recipe PinThis Steel Cut Oats Recipe is a staple breakfast for us. It’s filling and easy to prepare, with lots of healthy nutrients. While they’re almost nutritionally equal, steel cut oats fill us up more than Cooked Rolled Oats and seem to stick with us longer.

Chia Seeds and Flax Seeds are considered by many to be super-foods because of their nutritional density. They have lots of fiber and protein, and they’re also a great source of omega-3s, which are important for us plant-based eaters to get since we don’t eat fish.

The peanut butter thickens up the oats and adds more protein while the fats slow the absorption of the carbs helping to control blood sugar spikes, which can lead to hunger once your blood sugar crashes a few hours later. With the spices and fruit, this makes a delicious and nutritious breakfast.

If you have a sweet tooth, you can add more sweetener. We used stevia because that’s easy to find here in Ecuador while other natural sweeteners are either hard to find or very expensive. Feel free to use your favorite sweetener, or skip it entirely.

Steel Cut Oats RecipeWe suggest consuming some calcium fortified non-dairy milk every day to help ensure you’re getting enough calcium in your diet, especially if you’re a vegan. Some studies show that vegans who consume less than 525 mg of calcium per day suffer increased fracture rates compared to non-vegans and vegans who consume more than 525 mg of calcium per day.

For most brands, 8 ounces (1 cup) of calcium fortified non-dairy milk contains more than 400 mg of calcium so that puts you almost there for the day. You can easily make up the rest of your calcium needs with whole plant foods like kale, broccoli, brussels sprouts, beans, potatoes, etc. All plants have some calcium, but not all is easily absorbable so you just need to eat more of them to get your calcium needs met if you don’t want to drink fortified non-dairy milk.

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.

Tofu Scramble

Tofu ScrambleMy first attempt at a Tofu Scramble was a combination of recipes that I found online. Turning a block of tofu into “scrambled eggs” isn’t exactly common sense for someone who’s never done it before so I needed some help.

Some of the recipes were good, but the instructions were really lacking. The cooks who wrote them take for granted that new plant-based eaters need everything explained. That’s what I’ll aim to do here. If anything is confusing, please let me know so I can fix it.

If you serve this delicious tofu scramble to someone and don’t tell them it’s tofu, I doubt they’ll know. It looks and tastes just like scrambled eggs. I like to put some salsa on mine with a side of oven roasted red potatoes and a glass of unsweetened cashew milk. Very tasty.

The turmeric is the key to the scrambled eggs color. A half a teaspoon is all you need for a standard block of tofu. Any more and the tofu scramble is too yellow. Any less and it’s not yellow enough.

Indian or Himalayan Black Salt is another vegan trick ingredient to simulate an egg taste and smell. It contains sulfur and actually smells like hard boiled eggs. Indian Black Salt is different than Hawaiian Black Salt or Black Lava Salt so you can’t interchange the two.

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.

Vegan Spaghetti Sauce on Spaghetti Squash

Vegan Spaghetti SauceI used to be a jarred spaghetti sauce guy. I doctored it up to taste better, but it took less time than making my own. However, once I realized how much added sugar is in a regular jar of spaghetti sauce, I decided it was time to make it from scratch. After lots of trial and error, here’s my delicious Vegan Spaghetti Sauce.

We prefer spaghetti squash since it’s much healthier and lower calorie than regular pasta, and it tastes really good. Just be sure to cook it long enough or it’ll be crunchy. It should be al dente but not crunchy.

You can also substitute Tofu Shirataki Spaghetti for real pasta. This looks and tastes like pasta, but it only has 10 calories and 3 grams of carbs per serving. It’s also gluten free and has been eaten for centuries in Asian countries. You can usually find it in the vegan cold foods section near the tofu. It’s in a plastic bag filled with water and noodles.

Enjoy your Vegan Spaghetti Sauce on Spaghetti Squash with a delicious side salad for some extra leafy green roughage.

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.