Healthy Red Beans and Rice

Healthy Red Beans and Rice PinThis Healthy Red Beans and Rice recipe is full of color, flavor and texture. With only 209 calories per serving, it packs 12 grams of fiber, 9 grams of protein, 89% RDV of Vitamin A, 174% Vitamin C and 25% Iron. This traditional Creole dish is a nutrition powerhouse!

Amelia’s mom gave us this recipe that she found in the American Diabetes Associations’ Diabetes & Heart Healthy Cookbook. I think it’s interesting that the original recipe calls for sautéing the veggies in olive oil when several studies suggest that added fat such as olive oil is a leading cause of Type II diabetes. Needless-to-say, we replaced the oil with vegetable broth as we generally do to remove the added fat.

This is a nice one-pot recipe that makes a great stand-alone dish, but it also pairs well with a healthy Side Salad or a slice of multigrain bread for dipping.

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.

Grandpa’s Vegan Dipping Hot Sauce

Vegan Dipping Hot Sauce PinI was raised on Grandpa’s Vegan Dipping Hot Sauce recipe and loved it! Although he didn’t call it vegan, it didn’t contain any animal products…only delicious veggies straight from his garden.

Yes, this is my Grandpa Gene’s amazing jarred hot sauce recipe, modified to make it a more manageable batch size. He made this hot sauce using 5 quarts of homegrown tomatoes. That’s 160 ounces of tomatoes!

He loved giving them out to friends and family, and we loved eating them! This recipe only makes about 40 ounces and I’ve reduced everything to about 1/4 of the original except the salt and sugar, which I reduced to 1/8 of the original.

Original Vegan Dipping Hot Sauce RecipeHere’s his original recipe card in case you’re uber ambitious and want to make the full batch (click to enlarge). The original recipe calls for a lot of salt and sugar but I cut it in half and it still tastes great. Maybe that’s because our tastebuds have changed and are more sensitive since going vegan.

While most hot sauce recipes are meant to be consumed in small amounts, dripped on your food to add some spice, this recipe is different. You can still use it as a condiment, but it’s superb as a dipping hot sauce. It’s spicy, but not so much that you can eat it with your favorite corn chips. You can also make it spicier or more mild by varying the quantity of jalapeño peppers.

We prefer to make our own Corn Tortilla Corn Chips using organic, oil-free corn tortillas. This Vegan Dipping Hot Sauce also tastes great on Boiled Potatoes, Vegan Baked Potatoes, Tofu Scramble, Vegan Huevos Rancheros, or any other dish that could use a little extra flavor.

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.

Lentil and Brown Rice Stew

Lentil and Brown Rice Stew PinAmelia’s mom made this Lentil and Brown Rice Stew recipe for us when we went to visit her. She was very excited to integrate more plants into her diet and made good use of the time she had with us. This recipe was absolutely delicious and the whole family thoroughly enjoyed eating it.

The great thing about this recipe is that it’s very filling, but relatively low calorie with only 257 calories per serving. It’s also high protein and high fiber with 20 grams of each. Adding a tbsp of Vegan Cashew Sour Cream gives it a creamier texture and a lot of extra flavor.

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 Cabbage Soup

Vegan Cabbage Soup PinThis Vegan Cabbage Soup is fantastic for your weight loss goals. It’s delicious, and two cups has 8 grams of fiber and 6 grams of protein, but only 112 calories! It also has 138% RDV of Vitamin A and 78% RDV of Vitamin C. How can you beat that?!

Cabbage is full of nutritional benefits. It’s often used “as a treatment for constipation, stomach ulcers, headaches, obesity, skin disorders, eczema, jaundice, scurvy, rheumatism, arthritis, gout, eye disorders, heart diseases, aging, and Alzheimer’s disease.” [source]

Everyone could use a little more cabbage in their diets and this recipe is a delicious delivery system for it.

To boost up the calories and make it a little heartier, try adding 3 or 4 diced potatoes when you add the cabbage. This soup will also go well with a nice Side Salad or a Vegan Baked Potato.

Vegan Cabbage Soup Cooking Video

Note: We increased the seasonings to improve the flavor after we published the video. We recommend using the recipe instead of the 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.

Easy Tofu Scramble

Easy Tofu Scramble PinIf you’re in a hurry or if you need an Easy Tofu Scramble for your Vegan Sardou, this is the perfect recipe. It only takes a couple of minutes to prepare once you’ve pressed the tofu and it’s a great substitute for any scrambled egg recipe.

Contrary to what the dairy industry will have you believe, tofu and soy are very healthy foods. They’ve been consumed in asian countries for millennia and are strongly associated with positive health outcomes.

Most of the negative publicity soy gets was created by the dairy industry to protect their profits from soy milk. All of those myths have since been proven false, but that doesn’t keep them from being perpetuated.

My favorite myth is that the estrogen (actually phytoestrogen) found in soy will cause gynecomastia (aka man-boobs or moobs). In psychology, this is called projection, which occurs when “humans defend themselves against their own unconscious impulses or qualities (both positive and negative) by denying their existence in themselves while attributing them to others.”

Phytoestrogen is different than mammal estrogen. Phytoestrogens have been shown to help prevent or reduce diabetes, several forms of cancer, blood cholesterol and cardiovascular disease.

Plant estrogen doesn’t behave the same way as mammal estrogen, but you know what has loads of mammal estrogen? Cow’s milk. Unlike phytoestrogens, cow estrogen found in dairy looks just like human estrogen, which may actually cause moobs, as well as male infertility, several forms of cancer, osteoporosis, erectile disfunction, and heart disease. Dairy also exposes us to toxic chemicals that make their way up the food chain and get stored in the fat in milk.

When the dairy industry started the myth that phytoestrogens cause moobs, they were actually projecting the real negative qualities of dairy onto a naturally healthy food, soy. But when a competitor like soy milk threatens your bottom line, you do whatever it takes to protect the interests of your investors even if that means funding false or misleading studies, as well as organizations that promote them.

Rant over…

Our regular Tofu Scramble recipe has a higher nutritional content because it’s loaded with mushrooms, hearty greens and colorful bell peppers. If you have the time and ingredients, you might like that even more.

Easy Tofu Scramble 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.

Sauteed Kale

Sauteed Kale PinEnjoy this delicious and nutritious Sauteed Kale as a side dish with your favorite main dish or bowl of soup.

Kale tops the list of superfoods because it’s loaded with antioxidants, Vitamin A, Vitamin C and a good amount of Protein. It helps fight and prevent some forms of cancer, and it even promotes urinary tract health [source].

Sautéing the kale softens it up and removes the bitterness that some people don’t like. Personally, I could eat kale everyday, sautéed or not. And I don’t like bitter foods. When prepared correctly, it tastes great and your body will thank you for feeding it all that nutrition.

Try mixing up your kale recipes by using Dinosaur Kale or Red Kale when it’s available.

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 Mushroom Stroganoff

Vegan Mushroom Stroganoff PinThis Vegan Mushroom Stroganoff is rich, creamy and absolutely delicious! The portobello mushrooms and the seitan give it a nice meaty texture while the Vegan Cashew Sour Cream lends the richness. No one will know it’s vegan!

Mushroom Stroganoff has long been one of my favorite guilty pleasures. The rich, brown gravy loaded with hearty mushrooms and poured over a bed of pasta is hard to beat.

That’s why I was so happy when Amelia concocted this recipe after months of me nagging her about it. And let me tell you…it does NOT disappoint! Feed this to your non-vegan friends and they’ll never know! Woohahahaha!!!

Remember to make the Vegan Cashew Sour Cream ahead of time.

Corn Starch Trick

Corn starch has long been a pain in the rear in my cooking. It doesn’t seem to matter how you do it. We even looked online for the best way and everyone said the same thing: slowly add the corn starch to your broth mixture over medium heat and whisk continuously to combine. One said to combine it with cold water first and then slowly add the cold water mixture to the broth. Well, it doesn’t combine, dry or wet. It clumps!

I was really unhappy with the clumping and after 10 minutes of trying to break up the clumps, I threw it in the sink and told Amelia there had to be a better way. Here’s what I figured out and it didn’t clump!

Whisk the corn starch into cold vegetable broth before heating it up. The corn starch completely dissolves in the broth so when you heat it, there are no clumps to bust up.

I’m sure someone has figured this out already, however, it doesn’t appear to be the standard way of doing it, but it works 100 times better.

Vegan Mushroom Stroganoff 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 Polenta with Mushrooms and Lentils

Vegan Polenta PinThis Vegan Polenta with Mushrooms and Lentils recipe is colorful, delicious and filling. The sweetness of the polenta combines nicely with the savory mushrooms and tangy balsamic reduction. It’s a party for your taste buds!

While it tastes great, it’s very low calorie so one serving doesn’t make a meal. It has 7 grams of fiber and 8 grams of protein, but only 104 calories per serving. That means you’ll need to eat two servings, or pair it with something else like Oven Roasted Red Potatoes and a Side Salad.

This recipe makes 12 servings. You can cut the ingredients in half to avoid having too many leftovers.

If you have leftover polenta, it makes a great breakfast topped with some fruit preserves and served with a slice of whole grain toast with cashew butter.

Vegan Polenta with Mushrooms and Lentils 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 Mac and Cheese

Vegan Mac and CheeseWe’ve tried several Vegan Mac and Cheese recipes before finding this one. It’s absolutely delicious, but it doesn’t taste quite like non-vegan mac n cheese.

It’s just as creamy and very flavorful, but it lacks the “cheesiness” of regular mac n cheese so adjust your expectations accordingly. If you judge it on its own merits, you may like it better.

We used gluten free Ancient Harvest Quinoa Organic Elbow Pasta and cornstarch, which also makes this a Gluten Free Mac and Cheese recipe.

We used vegetable broth to sauté the garlic instead of olive oil, so the only oil is 1 tsp drizzled over the roasted garlic. You may be able to use vegetable broth for that, too. That would make this recipe a Vegan Gluten Free, Oil Free & Soy Free Mac and Cheese!

It’s delicious! Prepare yourself for yumminess!

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 Pot Roast with Portobello

Vegan Pot Roast with PortobelloThis Vegan Pot Roast with Portobello is hearty and delicious…perfect for a cold winter day. The portobello mushrooms have a meaty texture to compliment the carrots and potatoes. They’ll keep your mouth busy and happy.

With only 158 calories per serving, this dish is perfect for your weight loss goals. The potatoes and carrots are very filling, providing 4 grams of fiber and 4 grams of protein per serving. You’ll also get 139% of your RDV of Vitamin A.

According to Dr. John McDougall, author of “The Starch Solution,” we should be eating a lot more potatoes and root veggies. They’re loaded with fiber and proteins so they keep us full longer, which means we won’t feel the need to snack as much between meals.

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.