Sunshine on the Table - 15 Easy, Healthy Vegan Recipes (Make Simple Vegan Meals Book 3)

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Don't over-mix. Fold in the berries and spread in the prepared baking pan. Bake for about 20 minutes, until a toothpick inserted in the center of the bars comes out with no wet batter attached. Cool on a rack.

The Best Vegan Garlic Alfredo Sauce

For frosting, place the cream cheese in a food processor and puree, stopping to scrape down a few times and repeating until the cheese is creamy and has no lumps. Add the powdered sugar and vanilla and process, stopping to scrape down as needed. Spread over cooled bars. Once you have the sauce, you can make all kinds of meals.

If you want to eat well, save money, and save time, you need to get into meal prep. Specifically, Vegan Meal Prep. No judgment, the meal prep plan still works, and gets plenty of healthy plants on your plate. Do you walk into your kitchen, open the fridge, and find a jar of mayo and a few out-of-date leftovers? Meal prep is all about making sure you have really useful, delicious prepared ingredients, so you can walk in that door after a long day and get a meal on the table, fast.

Just a few hours on the weekend, or whenever you have a spot open, and you can set yourself up. Take this delicious wrap sandwich. On my prep day, I made a batch of Cheesy Cashew Sauce, shredded some veggies with my food processor, and cooked some chickpeas. During the week, I can make mac-and-cheese, cheesy broccoli or cauliflower, or this super easy wrap. If you crave the ease of boxed mac-and-cheese, this is just as fast, because you made the sauce on the weekend. Instead of grabbing takeout, you have saved lots of cash by making your own.

Because you planned ahead and cooked the chickpeas yourself, you shaved the costs down even more. Even if you use canned, you will be spending less than you would at a restaurant. Cooking a pot of quinoa is a smart way to keep meal prep in the fridge. For this sauce, I used the best non-dairy cheesy ingredients, including raw cashews, almond milk, and nutritional yeast, known affectionately as nooch. Cook a big pot of whole grains or beans, and make some sauces and dressings for the week. Place the soaked and drained cashews in the Vitamix, and add the remaining ingredients.

Secure the lid and blend, starting on low speed and raising the speed to high to puree completely. Transfer the contents of the blender to a small pot, and place over medium heat.

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Whisk constantly until the mixture comes to a boil. Stir until the sauce thickens, then take off the heat. To serve, keep warm and add to the wraps, pasta, or cooked veggies. To save as prep, let cool, then transfer to a storage container and chill. Refrigerate, covered, for up to 4 days. Take two foods we love, put them in the same bowl, and you have Taco Rice. No, this delicious bowl-ification of the tender rice we love in sushi and the spicy filling we love in tacos was invented in Japan.

Like some of the best food fusions, this one came from an occupation. In , a restaurant owner named Matsuzo Gibo wanted to serve more of the American soldiers living on a nearby base, so he created a dish that used ground beef and taco seasoning mix from a packet, a favorite comfort food that the soldiers craved. It was a big hit, and was soon copied in other restaurants. It was designed to be quick and easy, making Taco Rice a dish you can make at home, too.

Just eat all the goodies you love on a taco, on soft rice. I love sushi, and the slightly sweet and sour seasoned rice is designed to be a supportive player under fish and vegetables. That flavor and texture is also a great foil for the savory, spicy taco filling we all love. My Beefy Seitan Taco Meat, in a mash-up with soft sushi rice is a match made in culinary heaven. If you look at taco rice menus in Japan, some of them even go so far as to offer bowls with ketchup on top, because, you know, Americans put it on everything.

The usual lettuce, tomato and cheese work, or you can use the avocado and microgreens that I did. Prepare or thaw seitan. In a large saute pan, heat the olive oil over medium-high heat for a few seconds, then add the onions and stir. Saute, stirring, until softened. Add the tomato paste and sherry and stir to mix well. Add the smoked paprika, cumin, oregano, smoked salt and tamari and mix.

Add the seitan and stir to mix and coat the crumbles thoroughly. Keep stirring until thick and browned, and heated through. First, cook the rice. Place the rice and water in a small saucepan and put over high heat. When the water boils, reduce the heat to low, cover the pot, and cook for 12 minutes.

Check to see if all the water is absorbed, then fluff and let stand, covered, for 5 minutes, before scraping out onto a plate to cool. Scoop the rice into 4 bowls and top with taco meat, avocado, tomatoes, peppers, greens, lime juice, and Sriracha sauce. Minnesota is coming alive, and our vibrant market community is ready to bring you a slice of our local bounty. I try to visit several of them, and fan-girl over my fave vendors. Abby from Bakery Box, Posing with her Treats! But these amazing doughnuts are mind-blowing. Abby Kastrul makes conventional doughnuts, cakes, pies, cookies, and other treats.

Abby is actually making her own recipe for vegan butter to layer in with a fermented dough, so there is so much depth of flavor and texture that you will swoon. Bakery Bo x is worth a trip to Midtown, Kingfield, or wherever she ends up. I tried a cookie and a bar, both of which were delicious. Check out the website , with an extensive menu of everything from croissants and cheesecake to cookies and muffins. I asked her about ingredients, and she is using Earth Balance vegan butter and organic sugar, so expect these treats to taste just like the conventional ones, minus the eggs and dairy.

You may know, I love Jamaican food. Angelo Williamson has brought the authentic tastes of the Island to Minneapolis. Their newest product is a Veggie Patty, to make the plant-based community very happy. Angelo has made the veggie patty with no animal products, and when we spoke was looking for an alternative to a coconut product that was marked as possibly containing dairy products. Topos ferments all kinds of veggies, and makes miso! Topos Ferments, the passion project of Jim Bovino, has been letting bacteria go nuts in their vats of veggies since Jim pickles whatever moves him, following the seasons to bring something new to the market every time.

I had not tried his miso before, and it was fantastic. Click to follow on instagram. Sample some pesto and hummus, take home in a reusable jar. I met Jennifer Alexander last year at the market, where she was selling her all-plant-based, all organic, all delicious food in jars. That mission carries over, the products are flavor-packed, packed in reusable mason jars, and contain real, natural ingredients. She even gives you a dollar off when you bring back the jar! Young Mountain Tea is a small, woman-owned company buying teas direct from the growers.


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You can even travel with them to India or Nepal, to tour the tea plantations and processing plants. When you walk up to the Jirik Family Farms booth, you might see all the meats for sale and just keep walking. But they also tap maple trees for amazingly good syrup. But it gets better. Pure maple cotton candy. Sometimes you just need comfort. A gentle, easy Butternut Squash Curry is just the ticket.

Tender, sweet squash cubes, bathed in just enough coconut milk and spice to make it creamy will make you feel warmed and nourished from the inside out. Like every human who is lucky enough to have a mother, I ran smack into the wall of her mortality. I was lucky enough to be able to spend time with her for the last weeks, and comfort her as she made her last transition. I posted many of the dishes I cooked for her in the last weeks on my instagram account, to share the love. Grief is universal. But your reaction to it is your choice. A part of me wanted to drown my sorrows in wine, junk food and sleep.

But I know better. Now is the time to be gentle with myself, and keep my mind clear. Green Vegan Chickpea Pancakes We hardly need to mention that we love pancakes in our family, do we? A quick look through our insta feeds and cookbooks Writing about winter food in the middle of the night from a cute little house with a tiny s First of all, thanks for all your cheering words on the news of our marriage.

That was fun! I was sitting in our couch with my lap I bought the table Remember us? The unsweetened, thick, creamy and tangy kind. That was back in the days when w Woot woot! We first made this stew Vegan Polpette Hey friends! The reason for our absence is that we h As well as her recipe for this yogurt and rice soup.

Suad is one And I still think David is an okay guy. But paired toge When we looked at the vegetables we had brought home from the market this weekend, many Vegetarians at a crayfish party might soun About being offline and trying to unwind. A happy text about nothing of impo Some of you might recognize these a Italian Cheesecake Jars I asked Luise if this was too simple?

It has turned out to Spring Celebration Salad There is one thing you have to understand about living in the northern regions of Europe. The darkness during the winter If you are reading this you must have managed to enter our site without running into any database error Luise a We write shopping lists, buy enough The Mother of all Veggie Bowls For a long time, it felt like we could just follow our own path on this blog and in our kitchen. We are imaginin It seems like a lot Such an awesome root. Really affordable to buy, filled with flavour Luise will soon tell you about this recipe of hers and we also have a little quick video of it, but I Dal Stuffed Sweet Potatoes One of the first recipes we posted on this blog, soon six years ago!

Looking back on that Herby Picnic Potato Salad A couple of weeks ago we had a little picnic for our baby boy with family and a few close friends. It was kind of a comb These vegan and gluten free mini Shattered Blueberry Yogurt Cake August will always and forever be the month when we wash blue stains off our clothes.

At a first glance, it might s She is one of the most inspiring voices on t Smoothie Bonanza — The recipe bundle Woot woot! We are so thrilled to present this little project that we have been working on lately! We have been turning f I am sitting here writing a text that praises a warm fruit salad. Young Da Bowls Like These With Isac waking up too early in the morning night, really , my head has been in a constant haze these last days and th Golden Sauerkraut — Wild Fermentation Before we start this post, we want to introduce a new little feature here on the blog.

We call it Homemade Whole Food St In our house, soup is rarely served without some kind of topping. These bars are very s Need a pick The No-Recipe Curry Like most families, we have a few favourite dinner recipes that run on repeat like old records in our home. Our spinach Today we are excited to share this little project that we have been working on.

We found a bag of cac It was a list of highs and lows. Here are a few of the top It will make it so much easier to ea The food scene was beyond incredib It was back when Luise still was pregnant And already next week it will be available throughout th Little Isac is one week old tonight. Luise gave birth to him in our home. It is such a simple and tasty vegan and gluten Rhubarb Upside-Down Yogurt Cake Sun is shining and birds are chirping from a tree outside our window.

It might just be the ultimate day for a summer cak But if you continue dow It was inspiring in so many ways We have been curious about food videos for quite Turmeric Breakfast Muffins We have had an unusually intense relationship with these muffins for the past couple of months. Different varieties of t Spring Buckwheat Salad Since Elsa was born, I have been proud of the fact that we live in a worn-down one bedroom apartment with her.

I suppose Swedish Chocolate Biscuits I am guessing that you want to get the recipe for these biscuits right away, photos of chocolate tend to have that effec Soups For a Good Cause Apart from writing a cookbook, having your own food truck is probably on top of many food bloggers bucket list. Luise an But that doesn Instead we measure the weirdness-level i Your enthusiasm and encouragement in the first on Double Chocolate Rye Muffins Days are short and cold and the sun rarely makes an appearance in Stockholm this time of the season. Mung Bean Stew on a Budget Buying and eating healthy vegetarian whole foods is often a painfully expensive pleasure.

Organic products, fresh fruit Hopefully we have learned a Homemade Healthier Nutella We got up early Saturday morning. Warmed milk in a sauce pan, mixed it with butter and maple syrup and poured it over so Gingerbread Shake Just because we came up with a delicious 3-minute Gingerbread Shake that literally tastes like Christmas in glass, doesn Lift my arm and put it around her. She was silent for 10 seconds, completely Holiday Stuffed Pumpkin I often feel a sting of jealousy at dinners during the holiday season.

At first, I thought it was because as vegetarians They had the most amazing cheeses Baked Carrot Cake Oatmeal My grandpa was a farmer. Every morning he went up at 5 am to feed the animals and do all the farm duties. After he was d When Elsa is at preschool, David and I sometimes drink our meals instead of eating them. Spinach, avocado, sprouts, pear It almost sounds like you have to be a certified French pastry chef to give it a Autumn, Plums and Bread on a Stick I watch her run through the leaves with her warmest sweater on and a fruit basket in her hand.

She is laughing a bubblin Leaving the summer behind and moving on to chillier weather, darker nights and warm stews? Since our ti Grilled Beet Burgers A while back someone asked me if I missed eating meat. All fellow vegetarians probably recognize this question. It seems Thin Oat and Ginger Crisps Today we drove a car on steep mountain roads surrounded by the greenest trees and bluest skies. With music on our radio Deep breaths. I feel the fear pounding in my heart. Trying to swallow it dow The Perfect Picnic Pie There is a small organic food store a few blocks from where we live.

Apart from always having really nice fresh herbs an Banana Granola On page in our book we have written a story about the old wooden dinner table in our living room. We rarely eat on i Both names are rather striking In a very good and absolutely mind-blowing way. We have been in London meeting lovely We started this blog without Remove and set aside. Add cauliflower to steamer basket and cover. Steam cauliflower for 10 to 15 minutes until soft enough to mash. Arrange Brussels sprouts over mashed cauliflower.

Drizzle lemon dressing recipe below over cooked vegetables and garnish with spinach. Dressing Squeeze the juice of lemon and mix with the remaining 2 tablespoons olive oil. Whisk together. Ingredients 2 Tbsp. Canola oil 2 Tbsp. In a medium saucepan, heat oil over medium heat. Add whole wheat flour to make a roux. Brown slightly. Gradually add vegetable broth, stirring constantly until a thick sauce is created.

Add garlic powder. Spray 10 x 6 pan with nonstick pan spray. Spread cooked, brown rice along the bottom of the pan. Break seitan into 1 inch pieces. Layer with broccoli spears in 10X6 baking pan on top of brown rice. Pour cheese roux over broccoli, seitan, and rice. Slice eggplant in half and place on an oiled baking sheet, cut side down.

Cook for minutes until fruit is soft. Allow to cool. Scoop out into a blender or food processor. Add remaining ingredients to blender or food processor. Blend until smooth and refrigerate. Prepare 1 day ahead to allow flavor to develop. Serve with chips, crackers, or slices of pita bread.

Heat over medium heat for about minutes or until mixture is reduced to half. Remove from heat and stir in cream cheese alternative to form a creamy sauce. Prepare four salad bowls. Place 1 cup spring mix in each bowl. Drizzle balsamic dressing over salad. Yield: 4 servings. Ingredients 10 stalks of asparagus cut into 1 inch stalks approx. Add halved red grapes and steam for an additional 4 minutes.

Toss steamed asparagus and red grapes in balsamic vinegar. Spray a inch frying pan with pan spray. Heat over medium heat. Mix together chickpea flour, baking powder, nutmeg, dill, and thyme in a bowl until well blended. Using a whisk, slowly whisk in the coconut water until a smooth batter forms. Add batter to the frying pan and spread evenly across pan. Cook for minutes until the batter is cooked through and able to be removed with a spatula. Add asparagus and red grapes on top of chickpea omelet. Fold in half and remove from pan. Yield: 1 omelet. Cover and chill for at least one hour.

Season with salt and pepper to taste. Garnish with cilantro leaves. Add oil. Stir in chili powder, Worcestershire sauce, and ground red pepper. Stir fry about 1 minute. Bring to a boil. Reduce heat. Simmer uncovered about 10 minutes or until slightly thick. Divide evenly into 4 bowls. To make the dressing, combine all ingredients in a jar with a lid or blender.

Close the jar and shake well or process until well combined. To serve, add the dressing to the salad and toss until evenly distributed. Serve at once or chill for up to 2 hours. Put a sprouting lid on the jar or cover it with piece of mesh or cheesecloth secured with a wide elastic band. Let stand at room temperature for 12 to 24 hours. Drain and rinse the lentils thoroughly with cool water.

Place the jar at a degree angle over a saucer to collect any water that may run off or in a dish rack.

VEGAN GARLIC ALFREDO SAUCE

Cover the jar with a tea towel or place the jar away from direct sunlight so the sprouts can grow in the dark. Rinse and drain the lentils 2 or 3 times a day for 3 to 5 days until a short tail is visible. Store the well drained sprouts in a sealed container in the refrigerator for up to a week. Authors Notes Raw vegan diets are hot! Here are a few examples of nutritional benefits, based on the ingredients in the tasty recipe that follows: Corn, orange sweet peppers, and parsley contain the carotenoids zeaxanthin and lutein that help our eyes to filter out harmful light and protect us against macular degeneration and vision loss that can occur as we age.

Avocadoes, corn, and yellow sweet peppers contain alpha-carotene, a powerful antioxidant that slows the growth of cancer cells. Tomatoes and red peppers contain lycopene, which gives a red colour protects against cancers of the digestive tract, lungs, prostate, bladder, cervix, and pancreas.

Celery, cilantro and parsley contains the flavonoid apigenin, a potent antioxidant that seems to be protective against leukemia and ovarian cancer. Apigenin also has anti-inflammatory activity.

3 EASY VEGAN DINNERS FOR BEGINNERS - Vegan Meals in 15 Minutes

Legumes, such as lentils or black beans support our immune system, lower cholesterol levels, decrease blood lipids, lower cancer risks, and lower blood glucose response. The saponins present may also inhibit dental caries, Garlic contains the phytochemical allicin which protects garlic from pests insects and microorganisms and us from harmful bacterial. Green onions contain related compounds. Limes with the protective phytochemicals eriodictyol and hesperetin, can defend cells against oxidative injury.

In addition, limonen increases the levels of liver enzymes that can help our body to detoxify potential cancer-causing substances. Olive oil contains phytosterols that help to reduce cholesterol absorption and total and LDL cholesterol. Chili peppers contain capsaicin with pain relieving and anti-inflammatory action. Cumin has antioxidant activity due to the presence of the phytochemical ferulic acid. Summertime Bean Salad Serves 4 This fresh summer salad is filling yet leaves you light on your feet. Mix together the remaining salad ingredients from corn to mango in a medium-sized bowl.

Whisk vinaigrette ingredients together in a small bowl or pulse in a small blender or food processor until well combined. Stir vinaigrette into the bean salad mixture and place a few spoonfuls on top of the arugula. Top salad with grape tomatoes and additional cilantro if desired.

Giving up meat even for one day is hard for carnivores but the benefits so outweigh the extra effort. Lowering blood pressure, cholesterol and even weight are some side benefits of going meatless — even for a day. Saute onion until just translucent. Add garlic and stir 15 seconds.

Add carrots, celery, and red bell pepper and stir occasionally for minutes. Stir in frozen peas and corn, veggie broth, quinoa and seasonings. When pot reaches a boil reduce heat to medium low heat, cover, and dimmer minutes or until quinoa is cooked and veggies are soft. Ingredients 1 lb. Cut peeled potatoes into matchstick size pieces approximately 5 cups.

Toss with 1 Tbsp. Spread on a silicone lined baking pan. Bake 10 minutes. Turn and bake an additional minutes. Heat 2 Tbsp. Add sliced mushrooms and cook until soft. Reduce heat to low. Puree white beans. Add to cooked sliced mushrooms along with thyme, basil, and rosemary leaves. Serve mushroom sauce on top of baked Yukon gold fries.

Garnish with Daiya cheddar style shreds if desired. Whirl for 10 seconds. Add the garlic to the food processor and whirl until minced. Add white beans, lemon juice, and salt to the food processor and whirl until smooth; pour into a serving bowl. Drizzle the olive oil over the bean dip. Garnish with fresh rosemary. Serve with raw vegetables. Bring to a boil, approximately 10 minutes. Add carrots and celery and cook for 5 minutes or until soft. Add onions, seitan, and noodles and cook for an additional minutes. Add mustard just prior to serving. If storing for later use, additional water may be needed as the soba noodles tend to absorb water.

Stroganoff is one dish that can be fixed in a hundred different ways. It can be composed of many ingredients, or just a few. This simple stroganoff recipe highlights the juicy texture of the mushrooms and seitan. It is light on sauce but still full on flavor. Ingredients 1 Tbsp. Add garlic. In a separate pan bring 2 quarts of water to boil. Add whole grain noodles and cook minutes until tender. Meanwhile, add flour to saucepan to create thick sauce.

sunshine on the table 15 easy healthy vegan recipes make simple vegan meals book 3 Manual

Add vegetable broth. Once sauce is boiling, add seitan and thyme. Toss with cooked, whole grain extra wide noodles. For Mango Coulis: Peel mango. Take cutting board and knife, cut mango off seed and chop coarsely. Place mango, sugar, water, and lime zest in food processor. Blend ingredients until pureed. Pour puree into small saucepan. Cook at medium heat for 3 minutes stirring continuously.

FRESH TACO SALAD FROM “LOVE REAL FOOD”

Strain puree into small measuring cup or saucer and set aside. For Black Beans: While the mango puree is in the saucepan, take a large onion and cut off ends and slice in half. Peel outer layer of both halves of the onion. Chop coarsely and set aside. Take red bell peppers and cut stem end off.

Pull out seeds. Take 5 garlic cloves peeled and chop coarsely and set aside. Take 1 lb Roma tomatoes and cut off the core ends. Dice the tomatoes and set aside. Take the can opener and open the cans of black beans. Pour the black beans in a strainer to drain. Rinse the black beans with cool water to remove excess salt and set aside.

Now, heat a large skillet over medium-high heat. When pan is hot, add extra virgin olive oil. Reduce heat to lowmedium. Add diced tomatoes and vegetable stock measure 1 cup. Simmer uncovered for 15 minutes using wooden spoon to stir occasionally. Add black beans and simmer 5 minutes. Now, using a tasting spoon, give it a try and adjust with salt and pepper. Leave on stove at low to keep warm. Julienne the jicama and place in a small mixing bowl. Take the avocadoes and cut in half.

Take seed out and, using a spoon, scoop out the green inside. Chop coarsely and place in mixing bowl with the jicama. Take the red onion and peel the skin off. Take the cilantro and de-stem it. Squeeze the juice of a lime into the mixing bowl. Using the wooden spoon, stir the contents of the mixing bowl.

Place in the fridge. For plating: Take clean, white plate preferably rectangular or square. Using the slotted spoon, place 1 cup of beans on the plate. Place 3 Tbsp of mango coulis around the outside of the plate and it is ready to serve. Plus, you will be amazed at how creamy this pie is from the tofu…and no one will even know you snuck tofu in your pie.

What a surprise your guests would get to find out that this is a delicious vegetarian treat! Pour into graham cracker crust and refrigerate at least 2 hours, or until firm. Chill until ready to serve. Add cranberries, orange juice and soymilk. Process ingredients for about 15 seconds. Add chocolate chips and ginger; process until desired texture is achieved about 15 seconds. Serve immediately.

Ingredients 6 oz. Serve — garnish with fresh strawberries and spinach leaves if desired.


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