Plant-Based Healthy Solutions

This is an 8-ingredient, 30-minute 1 Pan dump-and-done Indian butter chickpeas recipe. It’s packed with butter chicken sauce flavor, uses tender chickpeas as the protein instead of chicken. No sautéing! Just add to pot, simmer and done.

Gluten-free, Soy-free, Nut-free

Ingredients

• 8 oz canned tomato puree or passata, or unseasoned tomato sauce (do not use thick tomato paste)
• 14 oz full-fat coconut milk, or use 1.5 cups cashew milk(1/3 cup cashews blended with 1.25 cups water)
• 15 oz chickpeas, can drained or 1.5 cups cooked chickpeas
• 2 teaspoons garam masala
• 1/2 teaspoon paprika , or cayenne or Indian red chili powder or add both
• 1/2 teaspoon salt
• 1/2 teaspoon sugar
• 3/4 teaspoon garlic powder, or 2 teaspoons minced ginger and garlic or ginger-garlic paste
• 2 bay leaves, optional
• 1 teaspoon dried fenugreek leaves,, Kasoori Methi
• 2 tablespoons non dairy cream, cashew cream or non dairy yogurt — optional, for extra creamy sauce and 2 tsp more for garnish drizzle
• Cilantro, sliced green chilies and lime for garnish

Procedure

1. In a large skillet over medium heat, add all the ingredients and mix really well. Bring to a boil. Taste and adjust salt and flavor. You can add more garam masala if you like or some ground cumin and ground coriander for additional flavor. (Old spices have much less flavor payoff so you might have to adjust as needed. I use fresh spices and spice blends and often use less than listed)
2. Continue to cook for another 5-8 minutes to thicken and switch off the heat.
3. If the sauce is not thickening enough, you can add 2 teaspoons of flour mixed with 2 tablespoons of water or 1 teaspoon of cornstarch mixed with 1 tablespoon of water (for gluten-free) and mix it in while it’s still boiling. This will help the sauce thicken faster.
4. The sauce will thicken more as it cools so you don’t want it too thick while it’s hot.

Serve the butter chickpeas garnished with cilantro, lemon juice, and sliced green chilies or with rice or quinoa or flatbread, or naan. You can also add a garnish of non-dairy cream.

No, they’re not real ribs, these are made out of Tempeh (temp – pay). Tempeh is made from soybeans and it’s fermented – meaning it’s full of all those healthy probiotics that help feed the bacteria in your gut. And like tofu, Asian cultures have been preparing it for centuries.

Ingredients

Vegan “ribs”

• 1 pkg Tempeh (12 oz)
• 2 Tbs Apple Juice
• 2-3 Tbs BBQ Rub
• 2 cups Hickory Wood Chips (for outdoor smoking)

BBQ Rub

• ¼ cup Paprika
• 2 Tbs Kosher Salt
• 2 Tbs Chili Powder
• 2 Tbs Brown Sugar
• 1 Tbs Black Pepper
• 2 tsp Garlic Powder
• 2 tsp Onion Powder
• ½ tsp Cayenne Pepper (or more to taste)

Procedure

• If using outdoor grill or smoker: Soak Hickory Wood Chips in water for at least 30 minutes.
• Prepare ribs by slicing Tempeh into 6″ long strips about 1″ wide.
• Brush ribs with Apple Juice and then liberally apply rub working it into all the nooks and crannies of the Tempeh.
• Place ribs on grate as far away from the coals as possible (indirect-heat). Add a handful of soaked Hickory Chips to coals and allow Tempeh to smoke in low-heat (250 degrees F) for 1 hour. Occasionally add more chips to coals for a smokier flavor.
• Additionally, spritz (or brush) Apple Juice on ribs occasionally to keep them from drying out.
• Finally, move the ribs down to the direct heat and slather with your favorite BBQ sauce. Cook for 1-2 minutes per side, turn and apply more sauce until a nice crust or bark is formed.
• Serve with your favorite BBQ sides!

This Vegan Bolognese sauce is amazing! A classic Italian favorite made using cauliflower, mushrooms, and walnuts. It’s meaty, rich, hearty, savory, and absolutely delicious! It’s also completely oil free and plant based.

Ingredients

For the crumbles

• 1 medium head of cauliflower cut into florets
• ¾ cup walnuts, chopped
• 4 ounces of chopped mushrooms
• ¼ cup + 2 tablespoon nutritional yeast
• 1 Tbsp garlic powder
• 1 Tbsp onion powder
• 1 Tbsp balsamic vinegar
• 3 Tbsp low-sodium soy sauce

Marinara Sauce

• 1 yellow onion, chopped
• 1 stalk of celery, chopped
• 2 cloves of garlic, minced
• ¼ cup tomato paste
• 1 cup red wine (may sub low-sodium veggie broth if needed)
• 1 28–ounce can of crushed tomatoes
• 1 14–ounce can of diced tomatoes
• 1 Tbsp maple syrup
• 1 Tbsp Italian seasoning
• Salt & pepper to taste

Pasta

• 1 16–ounce box of whole-grain spaghetti, linguine, or other favorite pasta

Suggested Topping

• Vegan Parmesan Cheese

Procedure

1. Start by preheating your oven to 375 degrees F.
   
2. Then, place the cauliflower, mushrooms, walnuts, nutritional yeast, garlic powder, onion powder, balsamic vinegar, and low-sodium soy sauce into a food processor. Pulse the ingredients several times until it starts to resemble ground beef. Just be sure not to over mix because you don’t want it to come out mushy. You want a “meaty” texture.
   
3. Line a baking sheet with parchment paper and then spread the cauliflower mixture evenly onto the pan. Bake for 15 minutes then remove from the oven and gently toss the meat crumbles with a wooden spoon or rubber spatula. Place the cauliflower mixture back in the oven and bake for 15 more minutes.
   
4. Set a large nonstick pot or dutch oven over medium heat and saute the celery, onions, and garlic for 3-4 minutes. Add in the tomato paste and stir to combine with the vegetables. You can add a couple of tablespoons of water if necessary to prevent sticking, but you should be fine.
   
5. Pour in the red wine, stir, and allow it to cook down for about 5 minutes. Add in the crushed tomatoes, diced tomatoes, maple syrup, and Italian seasoning. Stir everything together and let the sauce cook for 5-6 minutes. Reduce the heat and let the marinara sauce simmer for about 15 or 20 minutes.
   
6. While the sauce is simmering go ahead and cook the pasta according to the package instructions. Once the marinara sauce is finished, add the cauliflower mixture, and stir until everything is well combined. Taste and season with salt and pepper if needed.
   
7. Serve over your favorite pasta and enjoy!

Source: Shane & Simple

If you’re looking for a dessert that feels and tastes sinfully decadent but is actually good for you, look no further than this no-bake blueberry cheesecake. This cake has the richness of a chocolate cake, but a delightfully fresh fruity flavor. Make sure to take lots of pictures once you’re done whipping this one up, the bright blue flavor is eye-catching!

INGREDIENTS

For the crust:

• 1 cup sunflower seeds
• 1 1/2 packed cups whole dates
• 1 teaspoon vanilla extract

For the cheesecake:

• 2 cups raw cashews, soaked for a few hours
• 2 cups blueberries, frozen and slightly thawed
• 1/2 cup maple syrup or agave nectar
• 1 1/2 teaspoon lemon or lime juice
• 1/8 teaspoon salt (optional)

PREPARATION

To make the crust:

• Combine the sunflower seeds, dates, and vanilla in a food processor and pulse until the mixture resembles wet crumbs and sticks together when pressed between your fingers.
• Press the crumbs into the prepared pan using the back of a spoon or the bottom of a glass.

To make the cheesecake:

• Drain and rinse the cashews and throw into a food processor or a high-speed blender.
• Blend until the mixture is completely smooth.
• Pour over the prepared crust and freeze for at least two hours.
• Let sit on the counter for about 15 minutes before slicing and serving.
• Store leftovers in the freezer.

Recipe: Lucia Jaworska

First make the gravy:

• 2 cups of oil-free vegetable broth (Pacific Brand is great)
• 1/4 cup of low sodium gluten-free Tamari
• 1 TBSP maple syrup (optional)
• 2 tsp vegan Worcestershire
• 1 1/2 tsp garlic powder
• 1 1/2 tsp onion powder
• 1 tsp parsley
• 1/2 tsp thyme
• 1/2 tsp sage
• 1/2 tsp smoked paprika
• 1/2 cup water

Combine all ingredients in a sauce pan and heat until thick, stirring occasionally.

For the roasted vegetables:

• 1 whole head of cauliflower
• 4 carrots cut into 1”-2” pieces
• 4 stalks of celery cut into 1”-2” pieces
• 1 ½ potatoes per person cut into 1”-2” pieces
• 1 pint of fresh mushrooms
• 2 onions quartered
• ½ cup of vegetable broth

Pour the veggie broth through the bottom of the cauliflower head. Set the head on a roasting pan right side up with the vegetables placed around it. Pour ½ of the gravy over the cauliflower and vegetables. Bake at 450 degrees for 40 minutes covered. Uncover and pour the rest of the gravy over the cauliflower and vegetables and bake another 30 minutes.