Fruit Squares

Fruit SquaresThese Fruit Squares remind me of a Nutrigrain bar, only better. They have a coffee cake or fruit cobbler feel to them. Regardless, they’re rich and delicious and would be a great dessert to serve your non-vegan friends with a side of nice-cream. They’ll never know it’s vegan.

You can add a tbsp of hemp or chia seeds for extra nutrients. You can also use 2 cups of one kind of berry or try different combinations using different berries.

This is a high calorie recipe with lots of sugar so it’s not a diet food by any means. This is a special occasion treat or a party 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 Cashew Cream

Cashew Cream CheeseVegan Cashew Cream is a staple substitute in the plant based vegan diet and it’s easy to make. You can use it in place of ricotta, cream and other types of melted cheese since it has a similar texture.

Depending on how you want to use this vegan cashew cream, you’ll want to blend it differently. For a ricotta texture, blend it until its creamy but slightly lumpy. If you want to drizzle it over pizza or pastries, add a little extra water to the blender and blend until it’s a smooth creamy liquid that pours easily.

You’ll need to soak the cashews for 2 hours to make them soft. Plan accordingly.

Here are some recipes that can make use of vegan cashew 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.

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.