Vegan Pumpkin Muffins

(Makes 12 muffins)

Ingredients (original ingredients in parentheses): 

• 1 1/2 c all-purpose flour 
• 1 tsp cinnamon
• 1 tsp baking soda
• 1 tsp baking powder
• 1 tsp allspice
• 1 1/4 c sugar
• 1/2 c vegetable oil
• 2 flax eggs (lightly beaten eggs)

• 1/2 c almond milk (milk)
• 1 can pumpkin purée (1 cup)
• 1/2 c pumpkin seeds

Optional

• 1/2 c chopped walnuts 
• 1/2 c raisins

Directions:

• Toast pumpkin seeds in a dry skillet on medium heat.  Set aside. 
• Combine all of the dry ingredients in a bowl (except the pumpkin seeds, walnuts, and raisins).  
• Carefully stir in the wet ingredients. 
• Fold in walnuts and raisins. 
• Spoon mixture into a muffin tin.
• Sprinkle toasted pumpkin seeds on top. 
• Bake at 350 F for 20 minutes. Test with a toothpick. 
• Enjoy!

Recipe adapted from “500 cupcakes” by Fergal Connolly

“Grains & Greens” Salad

Ingredients: 

• 1 cup uncooked grains* (Karen’s favorite combination: 1/3 cup rinsed quinoa, 1/3 cup millet, 1/3 cup raw buckwheat grouts)
• 2 cups water
• 1 ½ cups cooked chickpeas/navy/cannellini beans or 1 (15-oz) can of beans (rinsed and drained) or frozen peas/edamame (thawed)
• 1 ½ cups chopped seasonal vegetables (peppers, tomatoes, carrots, cucumbers, radishes, snap peas, whatever you have on hand!)
• 1 ½ cups lightly cooked/blanched greens (collards/kale/spinach/etc.) 
• ½ – ¾ cup chopped green onions
• 1 cup finely chopped fresh herbs (parsley, basil, and/or cilantro) or 1-2 TBSP dried herbs  
• ¼ cup lemon juice (approximately 2 to 3 lemons)
• 2-3 TBSP apple cider vinegar (or rice wine vinegar)
• Splash of olive oil
• 2-3 cloves garlic (pressed or minced)
• ½ tsp salt
• Black pepper (to taste)

Directions:

• Cook grains: put the grains and the water in a medium saucepan.  Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer.  Cook until the grains have absorbed all of the water, about 15 minutes, reducing heat as time goes on to maintain a gentle simmer.  Remove from heat, cover, and let the grains rest for 5 minutes.
• In a large serving bowl, add the beans, chopped vegetables, greens, green onion, and herbs.  Set aside.
• In a small bowl, combine the vinegar, lemon juice, olive oil, garlic, and salt. Whisk until blended, then set aside.
• Once the grains are mostly cool, add them to the serving bowl, and drizzle the dressing on top. Toss until the mixture is thoroughly combined. Season with black pepper, to taste, and adjust the other seasonings as needed. For best flavor, let the salad rest for 5 to 10 minutes before serving.
• This salad keeps well in the refrigerator, covered, for about 4-5 days. Serve chilled or at room temperature.

Note: I enjoy using millet and buckwheat because they are both nutrient rich, tasty, and generally speaking are more sustainable (socially and environmentally) than quinoa.  

Recipe adapted from Cookie and Kate

Herbs/Greens-On-Hand Salad Dressing

Ingredients

• Large handful of fresh herbs (parsley, basil, cilantro) or any kind of greens (spinach, kale, collards, mixed lettuce greens)
• ¼ cup rice wine vinegar or apple cider vinegar
• 2-3 TBSP lemon/lime juice and/or orange juice
• 1/4 yellow onion (or several green onions or 1 tsp onion powder)
• 1-2 garlic clove (or 1/2 tsp to 1 tsp garlic powder)
• ½ tsp salt 
• 1/4 tsp pepper

Optional:

• 2-4 tbsp olive oil or 1 small avocado pitted
• To add a touch of sweetness try: a bit of maple syrup, agave, more orange juice, and/or several TBSPs chopped dates

Directions:

Using an immersion blender/blender/mini food processor – add all of the ingredients and blend until smooth. Store in the fridge until ready to use.

Adapted from: Life Is But a Dish

Photo by Char Beck on Unsplash 

“Greens-On-Hand” Pesto

Ingredients:

• 4 cups greens-on-hand (arugula/collards/kale/spinach/mixed greens/etc.)
• 1 cup nutritional yeast flakes
• 1 cup nuts or seeds (you pick: pecans/pine nuts/walnuts/sunflower seeds)
• 1/4 cup lemon juice
• 3-4 cloves (or more) of garlic
• 1/4-1/2 cup water
• 1/2 tsp salt

Directions:

• Using a food processor or small blender, add the greens, nuts, garlic, lemon juice, nutritional yeast, and sea salt and blend/mix on high until a loose paste forms.

• Add the water a little at a time (trickling it in while the machine is on if possible) and scrape down sides as needed until the desired consistency is reached – a thick but pourable sauce. 

• Taste and adjust flavor as needed, adding more nutritional yeast for cheesy flavor, salt for overall flavor, nuts for nuttiness, garlic for bite / zing, or lemon juice for acidity.

• Store leftovers covered in the refrigerator up to 1 week. After that, pour into ice cube molds, freeze, and store up to 1 month or more.

Notes:

• I like to use toasted nuts as that adds to the overall flavor.

• I usually use raw greens, but lightly cooked or blanched greens also work.  And, yes, this recipe works really well with basil. 12

Recipe adapted from Minimalist Baker

Potato Chip Cookies

(Makes 12 cookies) 

Ingredients: 

1 ½ cups cooked chickpeas or 1 (15-oz) can 
1 ½ cups dates (soaked in warm water for 10 minutes) 
2 cups crushed “reduced/low fat” potato chips 
1 cup almond flour (or oat flour) 
¼ cup coconut oil (or 1 avocado*) 
2 tsp vanilla extract 
1 T apple cider vinegar 
1 tsp baking soda 
½ tsp salt 

Directions:

Line a baking sheet with parchment paper or brush a small amount of oil onto the sheet. Using a food process or blender, blend all of the ingredients together except the flour and potato chips. Once the ingredients are well incorporated (no chunks of chickpeas or dates are visible), blend in the flour. Remove the dough from the food processor or blender and divide the dough into 12 balls/blobs… the dough will be fairly soft and somewhat sticky. 

Fold in some of the crushed potato chips into each ball and press the dough ball onto the cookie sheet. 

Bake for approximately 25 minutes at 350 degrees. The cookies are done when they reach 200 degrees (using a cooking thermometer) and/or they have turned golden-brown, and the middle of the cookies are only slightly soft (as they cool they will firm up a bit). 

Enjoy!

*Note: This is a good “no-oil” alternative. However, it will turn your cookies slightly green

3-Ingredient Raw Cacao Bites

Ingredients:

• 1 cup walnuts (115 g)
• 1 cup Medjool dates (200 g)
• 2 tbsp raw cacao

Directions:

1. Place the walnuts in a food processor or a powerful blender (food processors work better) and blend until they have a crumbly texture.
2. Add the dates and the cacao and blend again.
3. Make balls with your hands and they’re ready to serve.

You can store the bites in a sealed container at room temperature, or keep them in the fridge, especially in summer.

Recipe adapted from simpleveganblog.com

Roasted Veggie Grain Bowl

Ingredients:

Grain (makes extra):

• 1 cup raw quinoa, rinsed
• 1¾ cups water

Creamy Kale Pepita Pesto (makes extra):

• ½ cup pepitas (or shelled raw pistachios)
• 2 small garlic cloves
• 1 packed cup chopped kale
• 1 packed cup cilantro, more for garnish
• ¼ cup fresh lemon juice
• ½ teaspoon sea salt
• freshly ground black pepper
• ½ cup extra-virgin olive oil
• ½ cup water
• ½ teaspoon maple syrup or honey

Roasted Vegetables

• 2 parsnips, chopped into ½ inch pieces
• florets from ½ cauliflower
• ½ bunch broccolini
• 1½ cups halved Brussels sprouts

Protein

• 1 (14-ounce) can chickpeas, drained & rinse, use ¼ cup per bowl, save the extra

Garnish

• sauerkraut 
• toasted pepitas

Directions:

1. Preheat the oven to 425°F and line 2 baking sheets with parchment paper.
2. Make the quinoa. 
   • Add the rinsed quinoa and water to a medium pot. 
   • Bring it to a boil, cover, reduce the heat, and simmer for 15 minutes. Remove from the heat and let it sit, covered, for 10 more minutes. 
   • Fluff with a fork. 
3. Make the sauce. 
   • Combine the pepitas, garlic, kale, cilantro lemon juice, sea salt, pepper, olive oil, water, and maple syrup or honey in a blender and blend until smooth.
4. Roast the vegetables. 
   • Place the parsnips, Brussels sprouts, and cauliflower on one large baking sheet. Place the broccolini on the second baking sheet. Drizzle the vegetables with olive oil and pinches of salt and pepper, toss to coat, then spread evenly onto the sheets. 
   • Roast the parsnips/Brussels sprouts/cauliflower 20 to 25 minutes or until golden brown around the edges. Roast the broccolini for 10 to 12 minute or until tender. 
   • When cool to the touch, chop up the broccolini stems.
5. Assemble bowls with a scoop of quinoa, the roasted vegetables, about ¼ cup chickpeas, and a scoop of sauerkraut and top with pepitas. 
6. Drizzle with the sauce. Season to taste with additional salt and pepper, if desired, and serve.

Recipe adapted from loveandlemons.com

Vegan Blueberry Cobbler

Healthy Slow Cooker Chipotle Bean Chili

Ingedients:

• 2 tablespoons olive oil
• 2 medium yellow onion (chopped)
• 4 cloves garlic (minced or grated)
• 2 tablespoons chili powder
• 1 tablespoon each of chipotle chili powder, smoked paprika, and dried oregano
• 2 teaspoons ground cumin
• 1/2 teaspoon each of ground cinnamon and cayenne pepper
• kosher salt and black pepper
• 1 (6 ounces) can tomato paste
• 2 red peppers (seeded and chopped)
• 3 carrots (chopped)
• 3-4 cups low-sodium vegetable broth
• 1 (28 ounces) can crushed, fire-roasted tomatoes
• 2 tablespoons plant-based Worcestershire sauce (substitutes include: using same amount of soy sauce or liquid aminos, other options here)
• 1 (14 ounces) can each of white, pinto, black, and kidney beans, all drained

To serve: plant-based plain unsweetened yogurt, plant-based cheddar cheese, avocado, green onions, and cilantro.

Directions:

Option #1: SLOW COOKER

1. Heat the olive oil in a large skillet over medium heat. When the oil shimmers, add the onion, garlic, chili powder, chipotle chili powder, paprika, oregano, cumin, cinnamon, cayenne, and a pinch each of salt and pepper. Cook 5 minutes, until very fragrant. Stir in the tomato paste, bell peppers, and carrots. Remove from the heat and add to the bowl of your crockpot.

2. To the crockpot, add 2 cups broth, the tomatoes, tomato paste, plant-based Worcestershire sauce, and all 4 cans of beans. Season with salt and pepper. Cover and cook on low for 6-7 hours or high for 4-5 hours. If your chili is too thick, add the remaining broth, a little at a time, to thin as desired. 

3. Ladle the chili into bowls. Top as desired with plant-based yogurt, plant-based cheese, avocado, and green onions. Eat and enjoy!

Option #2: INSTANT POT

1. Set the instant pot to sauté. Add the olive oil, onion, garlic, chili powder, chipotle chili powder, paprika, oregano, cumin, cinnamon, cayenne, and a pinch each of salt and pepper. Cook 5 minutes, until very fragrant. Stir in the tomato paste, bell peppers, and carrots. Turn the instant pot off.

2. To the instant pot, add 2 cups broth, the tomatoes, tomato paste, plant-based Worcestershire sauce, and all 4 cans of beans. Season with salt and pepper. Cover and cook on high pressure for 10 minutes. Once done cooking, use the quick release and release the steam. If your chili is too thick, add the remaining broth, a little at a time, to thin as desired. 

3. Ladle the chili into bowls. Top as desired with plant-based yogurt, plant-based cheese, avocado, and green onions. Eat and enjoy!

Option #3: STOVE-TOP

1. Heat the olive oil in a large skillet over medium heat. When the oil shimmers, add the onion, garlic, chili powder, chipotle chili powder, paprika, oregano, cumin, cinnamon, cayenne, and a pinch each of salt and pepper. Cook 5 minutes, until very fragrant. Stir in the tomato paste, bell peppers, and carrots. Cook another 5 minutes.

2. Pour in 2 cups broth, the tomatoes, tomato paste, plant-based Worcestershire sauce, and all 4 cans of beans. Season with salt and pepper. Partially cover and simmer over medium-low heat for 1 hour. If your chili is too thick, add the remaining broth, a little at a time, to thin as desired. 

3. Ladle the chili into bowls. Top as desired with  plant-based yogurt, plant-based cheese, avocado, and green onions. Eat and enjoy!

Recipe adapted from halbakedharvest.com

Portobello Mushroom and Poblano Pepper Fajitas

Ingredients:

Marinade

• 1/4 cup olive oil
• 1/4 cup lime juice (about 2 limes)
• 1 small jalapeño (finely chopped)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon ground chile powder
• sea salt and black pepper

Fajitas

• 3 large portobello mushrooms (rinsed and pat dry)
• 1 medium purple onion
• 4 medium poblano peppers
• 8 to 10 corn tortillas
• 2/3 cup shredded plant-based cheese or sprinkle with some nutritional yeast (optional)

Avocado Sauce

• 2 avocados
• 1/3 cup fresh cilantro (lightly packed)
• 2 tablespoons fresh parsley (lightly packed)
• 1/2 lime (juiced)
• 2 tablespoons water
• sea salt and black pepper

Directions:

1. Prepare the vegetables:
   • De-stem the mushrooms and gently remove the gills using a spoon. Slice the mushrooms into ½-inch thick strips. 
   • Cut off the tops of the poblano peppers, slice them in half and remove the seeds and membranes. Slice the peppers into ½-inch thick strips, up to 3-inches in length.
   • Slice off the root end and the tip of the red onion. Set it on one of its flat sides and cut down through the middle of the onion, then slice each half into 1/2-inch wide strips by slicing from one flat side to the other. 
2. Toss the mushroom slices, poblano pepper slices and onion slices into a large bowl.
3. In a small bowl, whisk together the marinade ingredients until emulsified. 
4. Pour the marinade over the bowl of prepared veggies. Toss well to evenly distribute the marinade. Let the veggies soak up the marinade for 30 minutes or so, tossing occasionally.
5. In the meantime, make the avocado sauce. 
   • In a food processor, combine the avocados, cilantro, parsley, lime juice and water. 
   • Blend, and add sea salt and black pepper to taste. 
   • Transfer the sauce to a small serving bowl.

6. In a large skillet, heat a tablespoon of olive oil over medium heat. Once it’s shimmering, pour in the marinated vegetables. Cook, stirring occasionally, until the peppers are tender and the mushrooms are browning on the edges (ten minutes or more). Add more oil and reduce the heat if necessary; you don’t want the pan to start smoking. Remove from heat.
7. Gently warm the tortillas individually in a lightly oiled pan over medium-low heat, flipping halfway through cooking (about 20 seconds per tortilla). Stack the warmed tortillas on a plate and keep them warm under a tea towel. Serve the fajita filling with tortillas, avocado sauce, plant-based cheese, and hot sauce.

Recipe adapted from cookieandkate.com