Vegan Ketchup

Vegan Ketchup PinThis Vegan Ketchup recipe is easy and cheap. Plus, there’s no high fructose corn syrup or other nasty ingredients. It’s just delicious, healthy ketchup.

The world’s most popular ketchup (starts with an H) is made with high fructose corn syrup and corn syrup. These are the 3rd and 4th ingredients on the label so that tells us they’re primary ingredients. Unless it’s organic, we can assume it’s made with GMO corn, as well. And “natural flavoring” is always a mystery ingredient.

This ketchup recipe only takes a few minutes to prepare and only contains real ingredients. We include 1/2 tbsp organic sugar to cut the acidity of the tomato paste and make it a little sweeter, but you can omit that if you want to. You can also substitute stevia or another non-sugar sweetener.

This recipe makes a full cup (8 oz). If you eat ketchup on everything, you may want to make a double batch so it lasts longer.

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 Stir Fry

Vegan Stir FryAmelia cooked this Vegan Stir Fry about 8 times before she was happy with its flavor and veg composition. This one is all hers and it’s delicious!

We used fresh ingredients in this recipe, but if you’re in a hurry or hate chopping up a bunch of veggies, you can use a variety of frozen veggies or a package of mixed veggies. We use frozen mixed veggies quite a bit for this recipe, especially when we’re short on time.

I prefer eating it over brown rice, as this recipe calls for. But we also like it over Tofu Shirataki Spaghetti Noodles, spaghetti squash and spiralized zucchini. Amelia made it a lot, so we tried it with a lot of different things.

Amelia cooks this recipe in a skillet over medium heat covered to keep the veggie broth from evaporating too quickly. If you’re using a wok, the cook time will be less so keep that in mind.

If you want to make this gluten-free, substitute the seitan with sliced mushrooms. That’ll keep it a similar color and texture.

This recipe originally used a teaspoon of sesame oil, but since we’re not eating oil anymore, we removed it. You can add some sesame seeds to this dish to get a similar flavor. It’s a good idea to slightly toast them in a skillet before adding them to your recipe to release the oils and flavors.

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.

Potato and Cabbage Soup

Potato and Cabbage Soup PinThis delicious Potato and Cabbage Soup was created from spare veggies we had lying around our refrigerator. At only 126 calories for roughly 2 cups, this also makes a great weight-loss recipe.

One of Amelia’s pet peeves is the sheer volume of broccoli stalk that comes on a relatively small head of broccoli. For years, we’ve been throwing the stalks in the trash even though they account for almost 70% of the weight charged by the grocery store.

We’re really striving to be less wasteful, so we’ve been figuring out how to eat the parts of veggies we’ve been throwing away, like broccoli stalks and Beet Greens. That’s why Amelia invented this recipe…mainly to use the broccoli stalks we didn’t want to waste.

She cut the tough nubs off the stalk, chopped it up into small pieces and threw them in this tasty Potato and Cabbage Soup. Since broccoli stalks have the same nutritional content as broccoli florets, we’ve been throwing away most of the broccoli’s nutrition! But not anymore!

We also use our spare veggies to make Easy Vegetable Broth from Scraps. That recipe puts our veggie scraps to good use and saves us at least $20/month in store-bought veggie broth.

This recipe is very low calorie, but pretty filling. However, you should still pair it with a Hearty Side Salad, some Steamed Broccoli or a slice of Whole-Grain Bread.

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 Falafel

Vegan Falafel PinThis Vegan Falafel recipe is great by itself with a little Tahini Salad Dressing for dipping, but it’s also a nice companion for your Falafel Salad or Falafel Sandwich.

Falafel is a traditional middle eastern dish that is popular in countries like Egypt. While its origins are very controversial, some think it dates back to the pharaohs! 

This dish is typically deep-fried in oil, but ours is an oil-free falafel. Why add all those extra calories and fat when you don’t need to? If you cook them on a non-stick griddle or skillet, you don’t need the oil. You can also brush them with a little aquafaba (chickpea liquid) to help them brown better on the griddle.

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.

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 Fajitas (Oil-Free)

Vegan Fajitas PinThese Vegan Fajitas with roasted portobello mushrooms and sautéed onions and peppers is absolutely delicious, and very nutritious!

Three corn tortillas topped with all the fixin’s has 450 calories, 11 grams of fiber and 17 grams of protein. Add to that: 70% RDA of Vitamin A, 315% Vitamin C, 76% Calcium and 24% Iron. And this doesn’t include the optional avocado, brown rice or refried beans!

Looking at these stats for one vegan dish, it’s hard to understand how the protein and calcium deficiency myths gained traction and continue to be two of the most common questions vegans get asked.

We used corn tortillas in our recipe because they’re made with only corn and water. They contain no refined flour or oil. Most flour tortillas we’ve found here in Ecuador have either oil or lard, and we haven’t found any whole wheat tortillas, so we opted for the healthier non-GMO corn tortillas. If you can find oil and lard free whole wheat flour tortillas, feel free to use those instead of corn.

Vegan Fajitas

We like using my Grandpa’s Vegan Dipping Hot Sauce on our vegan fajitas, but you can use your favorite salsa. Just be sure to get a salsa without oil or a lot of added sugar, as most store-bought brands contain one or both.

The avocado, brown rice and Refried Beans are optional since this is already a filling and high calorie meal without them. However, they make great companions for these Vegan Fajitas! These are also fantastic topped with a little Vegan Cashew Sour Cream!

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 Hollandaise Sauce

Vegan Hollandaise Sauce PinThis Vegan Hollandaise Sauce tastes so much like the real thing it’s scary! But you won’t find any cholesterol in this vegan version of a normally heart clogging recipe. It’s a perfect topping for your Vegan Sardou or Steamed Asparagus.

If your cashew cream is room temperature, you may not need to warm it up on the stove. Our cashew cream was in the refrigerator so the sauce was cold despite the hot water.

Also, hollandaise sauce should be pretty thin so it pours evenly. When we heated it up, it thickened so we had to add another 1/4 cup of water to thin it out.

Remember to prepare your Vegan Cashew Cream ahead of time so it’s ready when you want to prepare your Vegan Hollandaise Sauce.

Vegan Hollandaise Sauce 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.

Potato Cheese Sauce

This Potato Cheese Sauce tastes far better than the typical “cheese” like product found a mile from the refrigerated section in the grocery story. You know the stuff I’m talking about…in yellow boxes stacked on the store shelf…the only thing that’ll outlive Twinkies and cockroaches when the world ends.

Believe it or not, those “cheese” products are made with milk and whey (the leftover scraps from the cheese making process). How they can store it outside the refrigerator is a testament to the copious amounts of preservatives they contain. They also contain a lot of fat and cholesterol.

Lucky for you, this Potato Cheese Sauce recipe has an even better taste and it’s FAR more nutritious. There are no preservatives, cholesterol, fat or any of the other nasty ingredients found in the processed “cheese.” Add to that, this recipe contains only 39 calories for a quarter cup while the other stuff has 180 calories!

Enjoy this delicious Potato Cheese Sauce with your Mac & Cheese, Vegan Nachos, broccoli, cauliflower, fondue or any other time you need a cheese sauce.

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.

Carrot Dogs

Carrot Dogs PinAs Seen On: Good Morning Washington on ABC7

I’m not gonna lie. I was highly skeptical of these Carrot Dogs when Amelia pitched them to me. I mean really…how can a carrot replace a hotdog?

Well, they can and I’m happy to admit that I had to eat some vegan crow. These carrot dogs are delicious! And they taste just like a real hotdog!

Growing up, hotdogs were a mainstay in my summer diet routine. After hours of fishing and swimming on Gardner Lake in Kansas, I would venture indoors in the heat of summer, microwave myself a hotdog and watch Beverly Hillbilly reruns in the air conditioning while I ate my lunch. It was quite the idyllic childhood.

As an adult prior to going vegan, I rarely ate hotdogs. Once I found out what was in them and how bad they are for your health, I couldn’t justify them any longer. But thanks to these carrot dogs, I get to eat my delicious dogs once again! Thank you Amelia!

We used regular orange carrots for the video, but we’ve also used purple carrots and we liked them better. They’re not always available, though. We also used Whole Foods 365 Whole Wheat Hot Dog Buns.

These would pair well with our Oven Roasted Red Potatoes.

Carrot Dogs 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.

Vegan Black Bean Burgers

Vegan Black Bean Burgers PinThese Vegan Black Bean Burgers are quick and easy to make, but it’s also filling and delicious. Tastes great on a whole grain bun with Swiss chard, a slice of tomato and spicy mustard.

The texture and consistency of the patties is a lot like ground beef. We baked them in the oven, but you could easily throw them on the grill to get some of that extra smoky flavor or fry them in a skillet if you’re not concerned with keeping them oil free.

You can make up a batch of these and keep them in the refrigerator for several days. Since they’re not made of meat, they won’t spoil or stink up your fridge. You can even individually freeze them and pull out one or two at a time.

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 Brown Gravy

Vegan Brown GravyThis Vegan Brown Gravy recipe is the perfect addition to your holiday meal. Gravy is a mainstay in the American diet and this recipe will allow you to continue enjoying it, even after you go vegan.

We used this gravy with our Vegan Wellington, but it would also go well with just about any dish that calls for brown gravy.

You might be tempted to use the brown packet gravy from the store, but this recipe is much healthier and more natural than those. This recipe only takes a few extra minutes, but the taste and nutrition are worth the effort.

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.