Five Minute Mexican Chocolate Pudding (Plant-Based!)

Servings: 6

Ingredients: 

• • 1 (14-ounce) package of soft or silken tofu

  • 1 cup soy milk or unsweetened milk of choice

  • 2 TBSP cocoa powder

  • ¾ cup dairy-free chocolate chips

  • 1 tsp vanilla

  • ½ tsp ground cinnamon

  • 2 TBSP date sugar

  • ⅛ tsp salt

  • For garnish: Whipped coconut cream (or dairy-free whipped topping) and shaved dark chocolate

Directions

1. 1. Place all the ingredients in a microwave-safe bowl and microwave for 2 minutes or until the milk and tofu feel warm.

   2. Use an immersion blender (or transfer the contents of the bowl to a standing blender) to puree the ingredients until smooth and chocolatey.

   3. Pour into six individual ramekins and refrigerate for at least 2 hours to firm up.

   4. Serve topped with whipped topping and dark chocolate shavings.

Pumpkin Hummus

Servings: 4

Quick and easy.  Use it on sandwiches, as a salad topper or vegetable dip, and more!

Ingredients: 

• 1 15-ounce can (drained) or 1 ¾ cup cooked chickpeas 
• 1 cup pumpkin puree or roasted pumpkin
• 1 teaspoon salt
• ½ teaspoon chili powder
• ½ teaspoon ground cumin
• 2 TBSP tahini
• 1-2 TBSP vegetable broth (or water)
• 2 TBSP lemon juice
• 3 cloves garlic or ¾ tsp granulated garlic or ⅓ tsp garlic powder
• Optional: ¼ to ½ tsp smoked paprika

Directions: 

1. Place all of the ingredients in a food processor or blender or use an immersion blender to process until smooth and creamy. 
2. Add 1-2 TBSP of vegetable broth (or water) if the hummus is too thick. 
3. Adjust seasonings to your preference. 
4. Enjoy!

Adapted from and image courtesy of: https://littlesunnykitchen.com/pumpkin-hummus/

1-Pot Pumpkin Black Bean Soup

Servings: 4

This Thai/Mexican-influenced soup is easy to make, versatile, and satisfying.

Ingredients: 

• 1-2 cups + 2 additional TBSP vegetable broth (or water)
• 1 ½ cups diced white or yellow onion (or shallot or red onion)
• 3 cloves minced garlic (or 1/3 tsp garlic powder)
• 1 tsp fresh minced ginger (or ½ tsp ground ginger)
• 1 medium jalapeño, minced (seeds and stem removed)
• 1 small sweet potato, diced (skin on or off, your choice)
• 1 (15-oz.) can diced fire roasted tomatoes with green chilies
• 1 ½ – 2 tsp ground cumin
• 1 tsp chili powder (or add more to taste)
• 1 (14-oz.) can light coconut milk (or sub full fat for a creamier soup)
• 1 cup canned (or fresh) pumpkin pureé (or add more for more pronounced pumpkin flavor)
• 2 (15-oz.) cans of black beans (drained) or 3-3/12 cups cooked black beans
• 2-3 Tbsp lime juice
• Salt to taste

Optional

• 1/4 tsp ground coriander 
• 3 cups chopped greens (such as kale or spinach)
• Fresh cilantro (for serving)

Directions: 

1. In a large soup pot (over medium heat), sauté onions in 2 TBSP vegetable broth (add more if needed) until translucent — about 4-5 minutes — stirring occasionally.
2. Add minced garlic, ginger, and jalapeño and continue cooking for 1 minute or until fragrant.
3. Add diced sweet potato and sauté for 2-3 minutes.
4. Add diced fire roasted tomatoes, 1 cup vegetable broth, cumin, chili powder, and coriander (if using) and bring to a low boil.
5. Reduce heat to a simmer, cover, and cook until sweet potatoes are tender (about 5-10 minutes).
6. Add coconut milk, pumpkin purée, and black beans.
7. For a thinner consistency, add more broth.
8. Cover, return to a simmer, and cook for 5-10 minutes to allow flavors to develop.
9. Add 2 TBSP lime juice.
10. Taste test and adjust as needed, adding more lime juice for acidity, chili powder for heat, cumin for smokiness, coriander for floral notes/depth of flavor, or salt to taste.
11. Stir in chopped greens (optional), cover, and cook on low until wilted (about 3-5 minutes).
12. Serve as is, or with your favorite grain of choice.
13. Optional: Garnish with chopped cilantro.

Adapted from and image courtesy of: https://minimalistbaker.com/1-pot-pumpkin-black-bean-soup/#wprm-recipe-container-46822

Pumpkin Bread

Servings: 8-10 slices

Ingredients: 

• 2 cups flour of choice (I use this gluten-free option: 1 cup oat flour, 1/2 cup buckwheat flour*, and 1/2 cup almond flour)
• 1/2 – 3/4 cup date or coconut sugar
• 1 tsp baking powder
• 1 tsp baking soda
• 1 TBSP pumpkin pie spice (or 1 tsp cinnamon, 1 tsp ginger, 1/2 tsp nutmeg, ½ tsp allspice, and ¼ tsp cloves)
• ½ tsp salt
• 1 can (15 oz) 100% pumpkin puree or 1 1/2 cups fresh pumpkin puree
• 1/3 cup plant-based milk of choice (I like to use soymilk) 
• 1/3 cup unsweetened applesauce (or use an additional ⅓ cup of plant-based milk)
• 1-2 tsp vanilla

Optional:

• 3/4 cup chopped dates and/or raisins
• 2 TBSP ground flaxseed
• ½ cup rolled oats
• Pepitas (for topping)

Directions: 

1. Line 9 x 5 loaf pan with parchment paper.
2. Mix dry ingredients – in a medium size bowl, combine flour, sugar, baking powder, baking soda, spices, and salt. 
3. Mix in – dates, raisins, and/or oats – if using.
4. Mix wet ingredients – in a small bowl, combine pumpkin puree, plant-based milk, applesauce (if using), and vanilla.
5. Add the wet mixture to the dry mixture and mix well (no flour clumps). However, be careful not to over mix.
6. Taste batter, adjusting flavor and/or sweetness to your taste.
7. Sprinkle some pepitas on top of the bread – if using.
8. Pour batter into the parchment-lined loaf pan.
9. Bake for 55 – 60 minutes at 350 degrees.
10. Let cool for  5 – 10 minutes.
11. Remove from the loaf pan and transfer bread to a wire rack to cool slightly before serving.
12.  Enjoy!

Note: *Buckwheat flour substitutions = use more oat or almond flour, brown rice flour, all-purpose gluten-free flour, or whole wheat flour (if it doesn’t need to be gluten-free).

Adapted from and image courtesy of: https://simple-veganista.com/pumpkin-loaf/#tasty-recipes-8825-jump-target

Carrot Cake Bars

Yields (approx.): 16 bars

Ingredients: 

• 2 cups chickpeas (cooked & drained)
• 2 medium sized carrots (grated)
• 1/2 cup almond flour (or coconut flour)*
• 1/2 cup almond butter (or sunflower butter)
• 1/2 cup date sugar (or coconut sugar)
• 2 TBSP molasses
• 1/3 cup unsweetened plant-based milk (soy, oat, almond, etc.)
• 1 tsp vanilla extract
• 1 tsp baking powder
• 2 tsp cinnamon powder
• 1/2 tsp nutmeg powder
• ½ tsp ginger powder
• ½ tsp salt
• Optional: 1/2 cup walnuts (chopped), ½ cup pineapple (chopped), and/or ½ cup golden raisins

Directions: 

1. Preheat the oven to 350 F. Line a 8×8 baking pan with parchment paper.
2. Mix all ingredients (except walnuts, pineapple, and/or raisins) in a food processor until well-combined. 
3. Add in walnuts, pineapple, and/or raisins if using.
4. Mixture should be thick.
5. Adjust sweetness if needed.
6. Bake for 40-45 minutes or until a toothpick comes out clean. 
7. Allow to cool for 15 minutes before removing from the pan. Allow to cool completely.
8. Enjoy!
9. Store in the refrigerator (and they freeze well, too). 

Notes: 

• *Any flour you have on hand will work, too (whole wheat, gluten-free, etc.).
• I skipped adding frosting to these bars in order to keep them healthier (no oil and less sugar this way) and to reduce a potential mess (especially when eaten on the go)!

Adapted from: https://balancingandie.com/vegangrainfreecarrotcakeblondies/

Chocolate Peanut Butter (or other Nut/Seed) Energy Balls 

Yields (approx.): 14 balls

Ingredients: 

• 1 cup (150 g) chickpeas (canned/cooked)
• ¾ cup (120 g) regular pitted dates
• 2 TBSP (9 g) raw cacao (or cocoa) powder
• 2 TBSP peanut butter (or other nut/seed butter of your choice)
• ¼ tsp salt
• ¼ cup shredded coconut 

Directions: 

1. Put all ingredients except coconut flakes into a food processor. Blend until well-mixed (about a minute).
2. Mix in the coconut flakes by hand.
3. Roll the mixture into balls. 
4. Chill for at least 1 hour in the refrigerator.
5. Enjoy! 
6. Store in the refrigerator (or they freeze well, too).

Karen’s additional recommendations: 

• The original recipe has you roll the balls in the coconut flakes.  By mixing them in before you roll the balls, this reduces the potential eating mess (especially when eating on the go).
• To improve the consistency of the balls (make less mushy), consider adding ½ cup rolled oats (hand mix in after processing). 
• To add more chocolate flavor (and to also improve the texture) of the balls, consider adding ¼ cup cacao nibs (hand mix in after processing).
• Added a dash of cinnamon along with the other main ingredients (this also enhances the chocolate flavor).
• To add more peanut flavor (and crunch), consider adding ¼ cup chopped peanuts or other nuts/seeds of your choice (hand mix in after processing).

Adapted from: https://wellnessdove.com/healthy-vegan-chickpea-energy-balls/

Crispy Cheesy Chickpeas (Health”ier” Goldfish)

Yields (approx.): 18 servings

Ingredients: 

• 6 cups chickpeas (canned/cooked)
• 2 TBSP vegetable broth
• 3 cloves garlic (minced) or 1 tsp garlic powder
• ¼ cup nutritional yeast
• 1 tsp salt
• Optional: a dash or two of chili powder, smoked paprika, black pepper, etc.

Directions: 

1. Preheat the oven to 400°F/200°C.
2. Rinse chickpeas and spread out on a parchment-lined (or silicone) baking sheet.
3. Roast for 20 minutes.
4. While the chickpeas are roasting, combine nutritional yeast, minced garlic (or garlic powder), and salt in a small bowl.
5.  After the chickpeas have roasted for 20 minutes, transfer them to a large metal or glass bowl.
6. Coat the chickpeas with vegetable broth.
7. Sprinkle in the spice mixture from the small bowl (nutritional yeast, garlic, salt) and stir to thoroughly cover the chickpeas.
8. Spread the chickpeas back on the parchment-lined (or silicone) baking sheet.
9. Bake for another 20 minutes.
10. Stir (so the chickpeas bake evenly).
11. Bake for another 5-10 minutes, or until crispy. Turn the broil on for an extra 5 minutes for extra crispiness.
12. Let cool.
13. Enjoy!
14. Store in an airtight container.

Note: It is important to roast the chickpeas for the first 20 minutes without the seasoning on them.  Don’t skip this step! Otherwise the seasonings tends to burn.

Adapted from: https://raepublic.com/oven-roasted-cheesy-vegan-chickpeas/#recipe

Spicy BBQ sauce

Yields (approx.): 1/3 cup of sauce

Ingredients:

• • 2 TBSP Sriracha (or hot sauce of choice)

• •  1 TBSP tamari (or soy sauce)

• • 2 TBSP honey (I use date syrup or maple syrup instead)

• • 1 TBSP rice vinegar

• • 2 tsp minced garlic or ½ tsp garlic powder

• • Karen’s optional ingredients (to make it extra spicy): 1 tsp ground red pepper flakes and/or a pinch of cayenne pepper.

Directions: 

• • Put all of the ingredients into a sauce pan.  

• • Cook until it boils for 2-3 minutes.  

• • Drizzle it onto roasted cauliflower, baked tofu, pizza, Tex-Mex salads, etc.

Note:

• •  This is Asian-inspired, but we put it on everything!  Therefore, I quadruple the recipe when I make it.

Here’s a simple Roasted Cauliflower recipe that pairs nicely with the BBQ sauce.

Karen’s adjustments to this recipe:

• • I skip the oil and put the cauliflower on parchment paper.

• • To minimize chopping – use 1 lbs bag of frozen cauliflower instead of fresh.
    • •  If you don’t have time to thaw it ahead of time, just add some additional baking time (5-10 minutes).

• • If using fresh, I roast the stems, too (don’t throw them away!).

Adapted from: https://www.xoandso.com/2018-crispy-and-spicy-honey-garlic-tofu/

Basic Stir-Fry Sauce

Yields (approx.): 1 cup of sauce

Ingredients:

• • 2/3 cup vegetable broth

• • 1/4 cup tamari (or soy sauce)

• • 1 TBSP date syrup, maple syrup, or molasse

• • 2 tsp. rice vinegar

• • 2 cloves minced garlic (or 1/2 tsp garlic powder)

• • 1-2 tsp. freshly grated ginger (or ¼-1/2 tsp ginger powder)

• • 1 Tbsp. cornstarch or arrowroot (more for thicker sauce)

Directions (with Karen’s adjustments):

• • Add all of the sauce ingredients to a small bowl and whisk to combine (or add to a Mason jar, seal lid, and shake.)

• • To minimize chopping vegetables: in a large pan (or wok) sauté 8-10 cups (approximately 2 20-ounce bags) frozen vegetables (of your choice) in ¼ cup vegetable broth (or cooking wine) until the vegetables are at your desired level of softness.
    • • You don’t have to thaw the vegetables ahead of time.

• • Pour stir-fry sauce on top of your vegetable and cook until both the vegetables and sauce are warm.

Adapted from: https://www.thegardengrazer.com/vegan-stir-fry-sauce/#recipe

Tahini Dressing

Yields (approx.): 1/2 cup of sauce

Ingredients:

• • ¼ cup  tahini (stir before measuring)

• • 2 TBSP tamari or low-sodium soy sauce

• • 1 TBSP date syrup (or maple syrup)

• • 2 TBSP warm water (or more if needed)

• • ¼ tsp. garlic powder

• • Optional: 1 lime juiced (about 2-3 TBSP)  + the lime zest 

Directions:

• • Cook the soba noodles according to the package’s directions, stirring occasionally.  Once done, rinse the noodles under cold water and drain well.

• • In a bowl, whisk the ingredients together.  

• • The sauce should not be too thick or thin, it should pour out of the bowl easily and with a little assistance from a spoon or spatula.  If it’s too thick add an additional tablespoon of warm water at a time to thin it out.

• • In a bowl, toss the noodles and sauce together.

Karen’s adjustments

• • I usually skip the edamame and additional vegetables mentioned in the recipe, since I usually serve the soba noodles alongside the stir-fried vegetables mentioned in the other recipe.

Adapted from: https://www.threelittlechickpeas.com/creamy-tahini-soba-noodles/#instructions

Quick, Easy, Tasty Coleslaw Recipe with 4 No-Oil Dressing Options

• This is also great using shredded broccoli and carrot. 
• We enjoy adding some chopped apples and a handful of raisins to this salad.
• This recipe includes a cashew-based dressing, which is excellent.  However, we’ve also provided 3 other no-oil dressing options that are nut free.

Lentil and Barley Salad

(12 servings)

Ingredients

• 1 1/2 cups dry green lentils 
• 1 cup barley* 
• 2 cups greens (Swiss chard, collards, kale, lettuce) of choice (chopped; raw or cooked) 
•  1/2 cup fresh cilantro or parsley (chopped) 
• 1 small onion (chopped) or 2-3 green onion (chopped)
• 1 apple (diced) 
• 1 cup pomegranate arils/seeds (when in season) or ½ – 3/4 cup dried fruit (pomegranate arils, golden raisins, apricots)
•  1/4 cup almonds* (chopped, sliced, or slivered) 
• Optional: 
  • Salad topper: tofu feta (link to recipe)
  • Add roasted (and cooled) vegetables of your choice (sweet potatoes, carrots, whatever is in season)

Dressing

• 1/3 cup apple cider vinegar
• 2 garlic cloves (chopped)
• 2 TBSP Dijon mustard
• 2 TBSP Date paste*
• Pinch of salt and pepper

Instructions:

• Combine the lentils and barley with 5 cups of water.
• Bring to a boil and then cover, reduce to a simmer, and cook until the lentil and barley are done, about 25 minutes. Drain and set aside to cool.
• In a mason jar – add the apple cider vinegar, garlic, Dijon mustard, date paste, salt and pepper (to taste).
• Shake vigorously until emulsified and combined.
• Combine the cooled barley and lentils, pomegranate arils, greens of choice, cilantro/parsley, apple, almonds, and roasted vegetables (if using).
• Dress with the vinaigrette and toss thoroughly to combine.
• Serve cold or at room temperature.
• Optional: Top salad with tofu feta

*Notes:

• To make this gluten-free – substitute the barley with brown rice or my favorite combination (1/3 cup of each buckwheat, millet, and amaranth).
• To make this nut-free – use sunflower seeds or pumpkin seeds instead of almonds.
• Date paste substitute – add 3-4 med-size dates (chopped) to the dressing recipe and 1-2 tsp. of water.  Then instead of shaking the dressing in a mason jar to mix the ingredients, blend the dressing using an immersion blender.

Adapted from: ParsnipsandPastries.com

Fig, Date, and Walnut Bread

(Makes 1 loaf)

Ingredients: 

• 1 cup water or tea (black, green, herbal, whatever you like)
• ½ cup dried figs (chopped and any tough stems discarded)
• ½ cup dried dates (pitted and chopped)
• 1 cup whole wheat flour (or gluten-free, all-purpose flour)
• 1 cup oat flour
• 1 teaspoon baking soda
• 1 TBSP ground cinnamon
• ¼ teaspoon nutmeg
• 1/4 cup almond butter (or ¼ cup almond flour mixed with 2-3 TBSP plant-based milk) or sunflower seed butter (nut-free option)
• 1/3 – 1/2 cup date paste (or 1/2 cup chopped dates blended with a couple of TBSP of water)
• ⅔ cup fresh orange juice (from 2 to 3 oranges)
• Grated zest of 1 orange
• ½ cup unsweetened applesauce
• ½ cup walnuts, chopped
• ¼ tsp salt

Optional:

• Top with sunflower seed “cream” cheese and a few dashes of cinnamon.*

Directions:

• • Preheat oven to 350º F.
  • Line a 9 x 5-inch loaf pan with parchment paper.
  • In a small saucepan, heat water or tea over medium-high heat.  When it just starts to bubble, turn off heat, and leaving pot on the burner, add chopped dried figs and dried dates.  Leave them to soften while you continue with the recipe.
  • Put chopped nuts into a shallow baking pan and toast in the oven for 8 to 10 minutes, or until walnuts are brown and rich smelling.  Remove from oven and set aside.
  • Meanwhile, in a large bowl, sift together whole wheat flour and oat flour, baking soda, orange zest, cinnamon, and nutmeg.
  • In another bowl, mix together orange juice, date paste, almond butter, and apple sauce. 
  • Add wet ingredients to dry ones.
  • Drain figs and dates and add to batter. 
  • Gently add walnuts and stir just till combined. 
  • Pour into prepared loaf pan.
  • Bake for 50 minutes to 1 hour, or until top is golden and puffed and an inserted tester comes out clean.
  • Enjoy!*

   

  *Notes:

  • For a sunflower seed “cream” cheese recipe click here – Omit the garlic! And, you can use raw sunflower seeds instead of “sprouted.”
  • Wrapped well, bread freezes well or keeps well in the refrigerator for several days, but judging by the audience last week, tends to be consumed immediately.

   

• Adapted from: VegKitchen

• Creative way to use seasonal tomatoes!

(click image to enlarge)

Recipes from www.liveeatlearn.com.

• 2 Samuel 6:19 (NRSV) – “[David] distributed food among all the people, the whole multitude of Israel, both men and women, to each a cake of bread, a portion of meat,[a] and a cake of raisins. Then all the people went back to their homes.”

Recipes from earthday.org, The Simple Veganista, and Minimalist Baker.