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.

Smokey Green Hot Sauce

Smokey Green Hot Sauce PinThis Smokey Green Hot Sauce is a delicious and spicy way to save money. Hot sauce is freaking expensive!

We were spending $10 a week on hot sauce and salsa since we started using them as flavorful and healthy toppings for many of our dishes. A regular 16oz jar of salsa or a 6oz bottle of hot sauce goes for $3 to $5. This recipe makes about 24oz and costs less than 4$ to make!

This smokey green hot sauce is a good topping for your Easy Tofu Scramble, Boiled Potatoes, Baked Potatoes, Vegan Chili or any other dish that needs a little extra spice. You can also use it as a dip for your Corn Tortilla Corn Chips.

If you want to make it extra spicy, add one or two small habanero peppers during Step 1. It might induce a little sweat when you eat it, but it’s absolutely delicious!

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 Lentils

Easy Lentils PinThis Easy Lentils recipe takes only a couple minutes to prepare, but it’s delicious and a great source of protein. This is a staple in our refrigerator that we use as a side dish or topping for our Boiled Potatoes or Vegan Baked Potato.

Lentils are a member of the legume family, and are a critical source of nutrition for those on a plant-based diet. According to Dr. Greger at NutritionFacts.org, “Lentils have the second-highest antioxidant content (behind black beans) among all tested legumes and offer significant levels of protein, iron, zinc, and folate as well. A diet rich in lentils and other legumes may help reduce cholesterol, hypertension, and the risk of prediabetes, fibrocystic breast disease, and prostate cancer proliferation. Lentils and other legumes may offer significant anti-inflammatory effects as well.”

We used green lentils in this Easy Lentils recipe but you can use other types of lentils. Try the other types to add some variety to your meals. Cooking times vary so pay attention to the cooking instructions on the package. Brown and red lentils only take 20 to 30 minutes to cook while these green lentils take about 45 minutes.

If you’re concerned about your sodium intake, replace the garlic salt with garlic powder and add a little black pepper, lime juice, balsamic vinegar or tabasco 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.

Vegan Burrito Bowl

Vegan Burrito Bowl PinThis Vegan Burrito Bowl is another quick lunch that you can assemble ahead of time so you can take it to work or school.

Canned refried beans are pre-cooked so you just need to warm them up and add some salt and pepper to make them taste delicious. You can stir in the seasonings straight out of the can and heat the beans on the stove or in the microwave.

Or if you’re more ambitious and have time, try making our Vegan Refried Beans from either dry soaked beans, or canned pinto beans. These taste delicious and don’t have oil or any mystery ingredients.

You can serve this over romaine lettuce or your favorite leafy green if you feel like it, but this recipe serves it over brown rice. You can get creative with this recipe by adding onions, peppers, corn, fresh cilantro, black olives, tofu, pico de gallo, jalapeños or your other favorite veggies.

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.

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.

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.

Vegan Huevos Rancheros

Vegan Huevos Rancheros PinThis delicious and easy Vegan Huevos Rancheros recipe will have you looking forward to breakfast. It’s loaded with protein and healthy carbs, but it’s oil free and gluten free.

You can use regular refried beans or mash up some pinto beans, but we prefer the refried black beans for a little extra flavor. Use organic corn tortillas instead of flour to keep it gluten free, but also because organic corn has more fiber than flour.

If you’re concerned about the carbs, you can use one tortilla instead of two, but it won’t have as much fiber and won’t be as filling. That means you’ll probably be hungry sooner and feel the need to snack.

You might also enjoy our Tofu Scramble.

Vegan Huevos Rancheros 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.

JP’s Italian Salad Dressing

Italian Salad Dressing Pin After realizing the store bought salad dressings are loaded with added sugar and oil, I decided to invent my own Italian salad dressing without sugar or oil. As you can see from the picture, I still use the old glass container that I’ve always used, just without the accompanying packet of mystery ingredients.

When I was a kid, I didn’t like salads. At least not the ones my mom made. But when we went to Villa Capri in Overland Park, KS, I loved their salads. The difference was their house-made Italian salad dressing, which my parents eventually bought so I would eat salads at home.

It wasn’t until just a few years ago that I realized why I liked their salad dressing so much…enough to get me to eat salad as a kid. Their Italian salad dressing has two ingredients that make all the difference: red wine vinegar and crushed fennel seeds. I think these two ingredients are what makes my dressing almost as good.

Like most Italian salad dressings, Villa Capri’s has a lot of oil, but I’ve omitted it. To be honest, I like it better without the oil. It doesn’t leave that oily, filmy residue in my mouth and I can taste the seasoning’s much better. Plus, skipping the oil took this recipe from 90 calories per serving all the way down to 5 CALORIES PER SERVING!

You don’t need the bottle to make your own seasoning. Just mix the ingredients in any sealable container, shake well and serve. The crushed fennel seeds and red wine vinegar give it an extra Italian-y taste and licorice aroma. Let it sit for 10 to 15 minutes before serving to allow the seasonings to absorb the liquid.

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.