Veggie Sausage

Veggie SausageSome of the meatless “meats” they make these days are hard to distinguish from the real thing and Lightlife Veggie Sausage is one of them. This “sausage” can be used in any recipe that calls for real sausage. You can even grill it up on the stove and serve it with your pancakes or biscuits and gravy.

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.

Green Protein Shake

Green Protein ShakeIf you can get past the color, this Green Protein Shake is sweet and tasty. It’s filling, but not heavy and it’s great to take on the go.

The leafy greens pack a ton of nutrients, with 25 grams of protein, 8 grams of fiber and 125% Vitamin A. You can use just about any kind of greens you want, like collard greens, kale or spinach. This recipe uses collard greens. Amelia prefers frozen greens because they last longer and keep the shake cold.

Make this green protein shake in the morning and take it to work for lunch. You can put it in the refrigerator at work knowing that no one will poach it due to its green hue.

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 Fruit Salad

Easy Fruit SaladThis easy fruit salad takes only minutes to prepare but it’ll satisfy your sweet tooth every time. It’s full of color, nutrients and antioxidants.

This recipe uses strawberries, blueberries and kiwi (my favorites), but you can use any type of fruit you prefer. Just make sure you eat lots of berries because they’re loaded with healthy antioxidants.

You can also buy a bag of frozen berries or fruit to save money, and it’ll keep longer, too. With frozen fruit, just pour a cup in your bowl and let it sit for about 20 minutes at room temperature before eating so you avoid the brain freeze.

Mixed fruit makes a great, healthy snack. You can also top it with a dollop of plain yogurt and you’ve got a yummy dessert.

Here’s a video explaining the fastest way to peel a kiwi:

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 Pancakes

Vegan PancakesThis Vegan Pancakes recipe tastes like it has dairy and eggs, but doesn’t. The pancakes are light and fluffy, and fast and easy to make. This is another recipe that falls into the category of “if you don’t tell them, they won’t know it’s vegan.”

We like to cook our pancakes on an electric griddle so they cook more evenly and we can cook several of them at one time. But you can cook them in a large skillet or square pancake griddle on the stove, too. It just takes longer. That’s how my mom has always done it.

Enjoy topped with organic maple syrup or your favorite fruit preserves. Goes great with Veggie Sausage. Makes about 24 – 3″ diameter pancakes.

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.

Breakfast Quinoa

Breakfast QuinoaThis Breakfast Quinoa is packed with fiber and protein so it’s a great way to kick-start your day, especially with some fruit and non-dairy milk. You can make the quinoa ahead of time and then heat it up or eat it cold, whichever you prefer.

Quinoa has been a staple in the native South American diet for 3 to 4 thousand years. The Inca’s believed it was a sacred food that they called the “mother of all grains.” [source]

There are several kinds of quinoa so try them all to see what you like best. Each one has a little bit different flavor but they all cook up the same way.

If you like this recipe, you might also like our Vegan Overnight Oats.

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.

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.

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.