Savory Recipes

Lemon Mango Poppy Seed Dressing

Makes: 10 servings Pre-Time: 3 mins Blend Time: 30 seconds

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Nutrients:

  • 1 1/2 tbsp honey
  • 1 1/2 tbsp raw almond butter
  • Juice from 1 lemon
  • pinch of salt
  • 1 mango, peeled
  • 1/4 cup cold water

Method:

  1. Combine all ingredients in a vitamix blender (or food processor). Blend until smooth.

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Almond Red Pepper Kale Chips

Makes: A lot (10 cups or so of chips) Prep Time: 10 minutes Cook Time: 8-10 hours (Dehydrated)

* You will need a dehydrator for this recipe

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Nutrients:

  • 2 bunched of leafy kale (preferably organic)
  • 2 cups raw almonds, soaked for 10-12 hours ( you can skip soaking but will not get as many health benefits from the almonds)
  • 2-3 red peppers (preferably organic)
  • 1/2 lemon juice
  • Sea salt to taste

Method:

  1. In a vitamx or high speed blender, combine almonds, red peppers, lemon juice and a pinch of salt. Blend until mixture is smooth and almonds are completely pulsed. Taste mixture and add more salt and lemon if necessary.
  2. De-leaf your kale form the stems (http://www.youtube.com/watch?v=rPGWMbdKtoI).
  3. In a large bowl, combine kale leaves and almond paste. Rub the kale with the almond paste and place kale leafs onto a dehydrator tray.
  4. Once all leafs have been placed onto dehydrator trays, pop them into your dehydrator and set the machine to 115 fahrenheit for 10-12 hours. Chips are done when they are crunchy not moist.

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Tomato and Pepper Tortilla Chips

Makes: A lot (5 cups or so of chips) Prep Time: 10 minutes Cook Time: 15+ hours (Dehydrated)

* You will need a dehydrator for this recipe

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Nutrients:

  • 4 tomatoes (preferably organic)
  • 4 red peppers (preferably organic)
  • 1 tbsp ground flax seed
  • Sea salt to taste

Method:

  1. In a vitamx or high speed blender, combine tomatoes, red peppers, flax seed and a pinch of salt. Blend until mixture is smooth.Taste mixture and add more salt and lemon if necessary. The mixture will be fairly watery.
  2. Spread mixture evenly onto 4 paraflexx dehydrator drying sheets (http://www.excaliburdehydrator.com/dehydration-accessories/drying-sheets)
  3. Pop them into your dehydrator and set the machine to 115 fahrenheit for 10-12 hours.
  4. Remove mixture from paraflexx sheets after 10-12 hours and re insert into dehydrator for an additional 4-5 hours.
  5. Chips are done when they are crunchy not moist.

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Spinach White Bean Dip

Makes: 4-6 servings Pre-time: 5 minutes Cook time: 0 minutes

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Nutrients:

  • 1 can of white kidney beans
  • 1 tbsp vegan mayonnaise
  • 1 garlic clove
  • 1 lemon, juiced
  • 1 tsp sea salt
  • 1-2 tbsp dill, chopped
  • 1 cup frozen spinach, thawed (or 4 cups of fresh spinach, steamed and drained)

Method:

  1. In a high speed blender or food processor, combine all ingredients and blend until smooth. Taste and add more lemon, dill or salt to your liking.
  2. Enjoy!

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Butternut Squash Stew

Makes: 4-5 servings Time: 30-45 minutes

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Nutrients:

  • 2 cups cooked quinoa
  • 1 butternut squash, diced
  • 2 tsp olive oil
  • 1 medium onion, diced
  • 2-3 tbsp ginger, skinned and minced
  • 2 garlic cloves, minced
  • 1/2 large jalapeno pepper, seeded and minced
  • 1 can coconut milk
  • 1 can white beans
  • 1 can diced tomatoes
  • 2 green onions, thinly sliced

Methods:

  1. In a large pot, bring 4-5 liters of water to a boil. Pour butternut squash into pot and cook on medium heat till tender (15-20 minutes). Remove from heat, strain and set aside.
  2. In a large frying pan, heat oil on medium high heat. Add garlic, ginger, onion and jalapeno peppers. Cook till onion has turned brown.
  3. In a large pot, transfer garlic mixture, butternut squash, coconut milk, tomatoes (with juice) and beans.  Bring to a boil then simmer for 10 minutes.
  4. Remove from heat and serve on top of cooked quinoa. Garnish with sliced green onions.

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Refreshing Buckwheat Salad

Makes: 4-5 servings Time: 25 minutes

IMGP5982

Nutrients:

  • 1 cup uncooked buckwheat groats
  • 2 cups water
  • 1/2 cup quartered green olives
  • 1 small yellow pepper, diced
  • 1 cup broccoli, chopped
  • 1/4 cup red onion, chopped
  • 1/4 cup walnuts, chopped
  • 1/2 cup dill, chopped
  • 2 tbsp mint, chopped
  • 1 lime, juiced
  • 1/4 cup white wine vinegar
  • 1 tbsp hemp oil
  • Salt and pepper

Methods: 

  1. In a small pot, bring water to a boil. Add buckwheat groats and cook for 10 minutes. Remove from heat, cover for 20 minutes or until liquid has been absorbed by the buckwheat.
  2. In a large mixing bowl combine all ingredients. Add salt and pepper to taste. Mix in buckwheat and serve.
  3. Note: This recipe tastes better 24 hours after preparing because the flavors mature. Keep in refrigerator for 24 hours for best results.

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Raw Vegan Pizza Bitz

Makes: 1 serving Prep: 5 minutes

Nutrients:

Cheese:

  • 2 tbsp cashews
  • 2 tbsp hemp seeds
  • 2 tbsp nutritional yeast

Pizza Sauce:

  • 1 tbsp fresh thyme
  • 1 tbsp fresh rosemary
  • 4 basil leaves
  • 1 peach
  • 1 cup sun-dried tomatoes
  • Juice from 1 lemon
  • 1 tsp Himalayan sea salt (optional)

Crust:

  • 2-3 Zucchinis

Topping:

  • Spinach, chopped
  1. In a blender, combine all cheese ingredients until fine. Set aside.
  2. In a high speed blender, blend all pizza sauce ingredients until smooth. Set aside.
  3. Cut zucchini into thin strips. Top zucchini slices with pizza sauce, then sprinkle cheese, then sprinkle spinach. Repeat for all zucchini strips.

For a video of this recipe go to the link: http://meganelizabeth.com/ns/media/videos/.

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Tofu and Lychees

Makes: 4 servings Prep-Time: 20 minutes Cook Time:20 minutes

Nutrients:

  • 4 cups cooked brown rice
  • 1 can lychee fruit
  • 2 cans tomato paste
  • 1/4 cup white vinegar
  • 2 tbsp corn startch
  • 1 tsp salt
  • 3 bell peppers
  • 1 block of tofu
  • 3 cups, chopped kale
  • 2 stalks of green onion
  1. Prepare brown rice as directed by box.
  2. Cut up vegetables and tofu into 1 inch x 1 inch pieces.
  3. In a wok, toss in tofu and let cook until crispy. Once done add vegetables into wok and cook till slightly chewy.
  4. In a large mixing bowl, combine the lychee juice from the can, tomato paste, white vinegar and salt.
  5. Add sauce and lychee fruit to the wok and simmer.
  6. In a glass, combine corn starch with 4 tbsp of COLD water. Add to the wok mixture. This should thicken the sauce.
  7. Serve on top of rice.

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Borscht Soup

Makes: 3-4 servings Prep Time: 15-25 minutes Cook Time: 40 minutes

Nutrients:

  • 3 cups beets, diced
  • 2 white potatoes, diced
  • 1 cup carrots, diced
  • 1 large sweet onion, diced
  • 1 cup chopped celery
  • 3/4 cup fresh dill (or 3 tbsp dried dill)
  • 3-5 bay leaves
  • 1 tbsp caraway
  • 2 cups vegetable broth
  • 1/4 cup white vinegar
  • vegan sour cream & more dill for garnish
  • 1 tsp olive oil
  1. Prepare vegetables as indicated above.
  2. In a large pot, heat oil on medium and stir in all vegetables. Cook for 5-10 minutes
  3. Add vegetable broth, bay leaves and caraway to the pot and let simmer for 20 minutes.
  4. Stir in fresh dill and vinegar. Simmer for an additional 10 minutes.
  5. Remove bay leaves.Transfer soup to a blender and puree.
  6. Return back to pot for an additional 5 minutes of heating.
  7. Serve with a dollop of sour cream and more fresh dill.

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Vegan Corn Chowder and Garlic Bread

Makes: 4 servings Prep Time: 20 minutes Cook Time: 20 minutes

Nutrients:

         Soup

  • 1 tbsp vegan butter or olive oil
  • 1 medium sweet onion, chopped
  • 1 medium white potato, diced
  • 2 garlic cloves, minced
  • 6 cobs of corn, cooked, cooled and corn kernels cut off cob
  • 1/4 jalapeno, minced
  • 4 cups vegetable broth
  • 1 cup unflavored soy milk
  • 1 medium tomato, diced
  • 1/4 cup basil, chopped

       Garlic Bread

  • 1 baguette, purchases from a bakery
  • 3 tbsp vegan butter
  • 3 garlic cloves, minced

For the Soup

  1. In a large pot, heat butter or oil on medium-high. Add onions, garlic and potato and saute for 5 minutes. Add in cut corn kernels and jalapeno and saute for an additional 5 minutes.
  2. Add vegetable broth to the pot; turn heat to medium and simmer for 10 minutes.
  3. Transfer mixture to a blender or food processor and blend on low till soup is in between chunky and pureed.
  4. Return mixture back to pot. On low heat stir in soy milk with pureed soup. Heat for 5 minutes. Adjust flavor to your liking with salt and pepper.
  5. Serve in bowls, garnished with tomato and basil.

For the garlic bread

  1. Cut baguette into 12 slices. Butter each slice and top with minced garlic.
  2. Turn oven on to Low Broil.
  3. Place baguette slices onto a baking sheet. Put in oven and cook till golden brown (5-10 minutes depending on oven).
  4. Serve with soup.

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Iron Packed Spinach Dip

Makes: 2 cups Prep Time: 15 minutes Cook Time: 10 minutes

Nutrients:

  • 4 cups spinach, fresh
  • 1 cup vegannaise
  • 1 1/2 cups vegan sour cream
  • Juice from 1 lemon
  • Pepper
  • 1 tsp celery salt
  • 1-2 tsp salt
  • 1 carrot, grated
  • 1 tbsp dried onion
  • 3 green onions, chopped
  1. Steam your fresh spinach in a pot of boiling water for 5 minutes. Once done, drain and cover with cold water. Cup up any vegetables you would like to dip in this dip while waiting for your spinach to cool. Alternatively you can us frozen spinach and simply thaw it before making this recipe.
  2. Once spinach has cooled, squeeze as much water as you can out of the leaves. The spinach should become mushy, this is good.
  3. Combine spinach and all other ingredients in a mixing bowl. Chill in refrigerator for 2 hours before serving. This recipe goes great with toasted french bread, homemade bread, bagels or fresh chopped vegetables.

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White Bean Tart 

Makes: 12 slices Prep Time: 15 minutes Cook Time: 20-30 minutes Inspired By: Vegan YumYum

Nutrients:

White Bean Spread:

  • 1 can white beans, drained
  • 1/4 cup cashews
  • 1 tbsp Dijon Mustard
  • 1 tbsp balsamic vinegar
  • 1/2 cup fresh basil leaves
  • 1 lemon, juiced
  • 2 tbsp water (or more if needed)
  • salt to taste

Tart:

  • Puff pastry (found in freezer department of any grocery store), thawed
  • Asparagus, dead ends removed
  • Zucchini, sliced
  1. Pre-heat oven to 400F. Line a baking sheet with parchment paper. Place puff pastry on top of parchment paper.
  2. To make the bean dip, combine all ingredients into blender and blend until smooth and thick.
  3. Spread dip over puff pastry while leaving 1 inch of puff pastry exposed. This room will allow the edges of the tart to puff and become crunchy when cooked.
  4. After spreading dip, arrange asparagus and zucchini on top of dip much like the patter shown in the photos below.
  5. Cook pastry for 20 minutes or until edges are golden brown.
  6. Serve as an appetizer or meal with a salad on the side.

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Quinoa Chickpea Vegetable Burgers

Makes: 10 burgers Prep-Time: 30 minutes Cook Time: 10 minutes per burger batch Inspired by: Oh She Glows – Spicy BBQ Chickpea Burgers

Nutrients:

  • 1 can cooked chickpeas, drained
  • 2 cups uncooked quinoa
  • 4 cups vegetable broth
  • 1/2 cup sunflower seeds
  • 2 garlic cloves, minced
  • 1 red pepper, diced
  • 1/4 purple onion, diced
  • 3 small carrots, shredded
  • 1/4 cup BBQ sauce
  • 1/2 cup whole wheat bread crumbs (may be able to use panko bread crumbs instead)
  • 2 tbsp ground flax seeds
  • 2 tbsp ground unhulled sesame seeds
  • Pink sea salt, add as much as desired
  1. Heat oven to 450F. Place sunflower seeds on cooking sheet. Once oven is ready, roast seeds for 10 minutes or until lightly browned
  2. Boil your vegetable broth in a large pot. Add quinoa and turn down to medium heat. Cook until quinoa is fluffy and soft.
  3. Prepare all vegetable as directed above. Pour into a big mixing bowl. Add ground flax, ground sesame seeds, BBQ sauce, breadcrumbs.
  4. In a high speed blender or food processor, blend chickpeas until smooth. You may need to add a little water. You want this mixture to have the same consistency as hummus. Add the chickpeas to your vegetable mixture when done.
  5. Combine all remaining ingredients including roasted sunflower seeds and quinoa to vegetable-chickpea mixture. If mixture is not sticking together, add more bread crumbs if too sticky or some water if too dry.
  6. Form mixture into 1 cup patties. Heat some oil (or spray pam) in a large frying pan. Add burger patties. Cook for 5 minutes on medium- high heat then flip and cook on other side for an additional 5 minutes. Depending on how big your frying pan is, you may need to do several batches of burgers.
  7. Serve as is or with a whole wheat bun, lettuce, tomatoes, vegannaise, ketchup, etc.
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Everything But the Kitchen Sink Israli Couscous Curry 

Makes: 5 servings Prep Time: 20 mins Cook Time: 30 mins

Nutrients:

  • 2 cups dry israeli couscous
  • 2 vegetable broth cubes
  • 3-4 cups of water
  • 2 garlic cloves, chopped
  • 1 tsp chopped ginger
  • 1/2 yellow onion, chopped
  • 1/4 purple onion, chopped
  • 4-5 carrots, chopped
  • 1 bunch spinach, chopped
  • 1 celery stick, chopped
  • 1 large tomato, chopped
  • 1 cup bean sprouts
  • 2 lemons, juiced
  • 1/2 cup unsweetened dried coconut
  • 3 cups soymilk (or other nut milk)
  • 1/4 cup nutritional yeast
  • 2 tbsp curry powder
  • 1 tsp turmeric
  • Pink Himalayan sea salt

* All ingredients are estimates, feel free to use more or less of things depending on what you have in the fridge. Feel free to add more vegetables like potatoes, yams, etc. if you need to use them up

  1. Prepare israeli couscous by boiling water and vegetable broth cubes. Add israeli couscous and simmer until the couscous is chewy and no longer firm.
  2. Chop all your vegetables and get them ready to be cooked.
  3. In a large wok or frying pan, heat on medium-high some oil of your choice (grapeseed or olive oil works best). Add you garlic, ginger, and onions to the hot oil. Stir for 4 mins. Add your carrots to the mixture. Cook for another 4 minutes. Add spinach, celery and tomatoes. Turn heat to medium and cook for 5 minutes.
  4. Add your nut milk, coconut, nutritional yeast, curry powder and turmeric to the vegetable mixture. Heat for 10 minutes or until carrots become slightly soft.
  5. Drain israli couscous if there is excess liquid. Pour into vegetable mixture and combine. Add your bean sprounts now and let mixture cook on medium heat for another 5 minutes. Add lemon juice, mix, taste, add salt if needed. Serve hot.

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Pink Grapefruit Salad

Makes: 2 servings Prep Time: 10 minutes

Nutrients:

  • 3-4 cups spinach, chopped
  • 1 grapefruit, sliced
  • 3 tbsp pecans
  • 3 tbsp dried apricots, chopped

Dressing:

  • Juice from 1 grapefruit
  • 2 tbsp flaxseed oil
  • 1 tbsp tahini
  • 1/2 tbsp maple syrup
  • sea salt
  1. Combine all salad ingredients in a large bowl
  2. Combine all dressing ingredients in a blender. Blend until smooth
  3. Toss dressing in with salad ingredients.
  4. Serve.

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Salad To-Go – Quinoa Orange Salad with Sweet Tahini Dressing 

Servings: 1 Prep-Time: 20 mins max

Nutrients:

Salad:

  •  1 cup cooked quinoa
  • 1 orange, chopped
  • 2 handfuls spinach, chopped
  • 2 tbsp parsley, chopped
  • 2 tbsp basil, chopped
Dressing:
  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • 1 tbsp apple cider vinegar
  • 1 tsp agave
  • 1 tbsp water, or more if needed
  • 2 tsp flax oil
  • 1 tsp pink Himalayan sea salt
  1. Dressing- Combine all ingredients into a blender. Blend for 30 seconds or until uniform
  2. Salad- Using a 1L Maison jar, pour your dressing into the bottom of the jar. Pour your quinoa on top of the dressing. Next place your chopped orange slices. Finally pour in your herbs and spinach. Close with Maison jar lid. When ready to eat, pour jars contents into a big bowl, toss then eat.
* I have yet to experiment to see how long these salads last for in the fridge, the blog I got this idea from says up to 4 days.
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Quinoa and Couscous Salad with Orange Ginger Dressing

Makes: 2-3 servings Prep Time: 40 minutes Cook Time: 20 minutes

Nutrients:

Salad:

  • 2 cups cooked quinoa
  • 2 cups cooked Israeli or traditional couscous
  • 1 cup green peas (fresh or frozen, if frozen thaw before using)
  • 1 cup diced carrots
  • 1 cup corn (fresh or frozen, if frozen thaw before using)
  • 1 cup red peppers, diced
  • 1 cup orange peppers, diced
  • 1/2 cup fresh parsley and cilantro, chopped
  • salt and pepper to taste
Dressing:
  • 2 orange
  • 1 apple
  • 1 lime
  • 1 inch ginger
  • 1 tbsp apple cider vinegar
  • 1 tsp salt
  1. For the salad, cook your quinoa and couscous while chopping up vegetables. Once cooked, allow for grains to cool (15-20 minutes). Once cooled, place all salad ingredients in a large mixing bowl.
  2. To make the dressing, place all ingredients except for the apple cider vinegar and salt in a juicer. Add apple cider vinegar and salt to juiced mixture. Combine and drizzle on top of salad ingredients.
  3. Toss and serve. (I add some homemade croutons to garnish but that is optional)

 

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