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Whole Grains

Breakfast, Essential Fats, Fruit, Gluten-Free, Oil-Free, Plant Proteins, Sweets, Whole Grains
 

Wholehearted Granola

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Can granola motivate you to get out of bed in the morning? This one sure can! Yes, it is that good. Not only will you adore the taste, but it’s packed with fiber, protein, and essential fatty acids so it’ll leave you well-nourished and well-satiated for hours. I love eating it dry while Robert usually eats it with almond milk. Either way, it’s good stuff!

Ingredients:
1 apple, diced
2 cups oats
1 cup sunflower seeds
1 cup ground flaxseed
1 cup hemp protein
1 cup unhulled sesame seeds
1 cup raw almonds, diced
3 tsp cinnamon
1/2 tsp nutmeg 1 packet ground stevia leaf (1/2 tsp)
1/2 tsp sea salt
1/2 cup molasses

Instructions:
1. Preheat oven to 250 degrees.
2. Combine all the ingredients in a bowl and mix well.
3. Spread on a baking tray lined with parchment paper. Bake for 1 hour or until toasted. Let cool and store in the fridge.

Source: I adopted this recipe from Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan Brazier. The only part I changed was omitting the oil.
Entrees, Essential Fats, Gluten-Free, Plant Proteins, Sauces & Dips, Sides, Vegetables, Whole Grains
 

Beet Burgers + Fries + Homemade Ketchup!

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You CAN enjoy delicious comfort food while also being comforted by the abundance of cancer-fighting, eyesight-promoting, and heart-supporting nutrients in this truly happy meal.

Ingredients:
For burgers:
2 large beets
2 cups cooked quinoa
1 cup toasted sunflower seeds
1/2 cup toasted sesame seeds
1 small onion
1/4 cup oil
3 tablespoon finely chopped fresh parsley
4 cloves garlic, finely chopped
3 tablespoons tamari/soy sauce
1/4 teaspoon cayenne pepper
1 tablespoon ground flax seed
3 tablespoon water

For fries:
2 large sweet potatoes
1 tablespoon oil
1 teaspoon salt
Freshly ground pepper
1/2 teaspoon ground cumin

For ketchup:
2 tablespoons olive oil
1 medium yellow onion, chopped
3 lbs. ripe tomatoes, cored and chopped
1/2 cup packed dark brown sugar
1/4 cup apple cider vinegar
1 teaspoon salt
1 teaspoon dry mustard
1/2 teaspoon celery salt
1/2 teaspoon garlic powder
1/4 teaspoon ground cloves
1/4 teaspoon allspice

Instructions:
For burgers:
1. Preheat the oven to 350 degrees.
2. In a large bowl, combine the grated beets, quinoa, sunflower seeds, sesame seeds, onion, oil, parsley, garlic, tamari, and cayenne. Add salt to taste.
3. In a separate bowl mix, the flax seed and water until thick and gelatinous. Stir into the beet mixture.
4. Begin to form uniform-size patties (aim for about 12). If they are falling apart, create more of the flax seed and water mixture to add in.
5. Bake for 25 minutes, or until firm. Carefully flip halfway during the cooking time.
6. Suggested burger toppings: avocado slices, grilled red onions, sliced tomatoes, and Follow Your Heart’s Vegenaise (a delicious eggless–and thus, much healthier–mayonnaise).

For fries:
1. Preheat the oven to 400 degrees. In a small bowl, combine the cumin, salt, and pepper. Set aside.
2. Cut sweet potatoes in half lengthwise, and then each half into six slices.
3. In a large bowl, combine the sliced potatoes, oil, and spice mixture. Toss until the potatoes are evenly coated.
4. On a baking sheet, arrange the potatoes in a single layer. Bake until edges begin to crisp, about 40 minutes.

For ketchup:
1. Add olive oil to a large saucepan over medium-low heat. Add the chopped onions and cook, stirring, until the onions are soft but not brown, about 10 minutes.
2. Add the chopped tomatoes (including all juice and seeds), brown sugar, vinegar, salt, dry mustard, celery salt, garlic powder, ground cloves, and allspice to the onions. Stir well to combine.
3. Bring the mixture to a boil and then reduce the heat to a simmer. Cook uncovered, stirring occasionally, until most of the liquid has evaporated, about 1 hour 15 minutes.
4. Allow the mixture to cook slightly, then place into a blender. Puree for about 1 minute, or until completely smooth.
5. Taste and add more salt if desired. Pour the mixture into an airtight container and keep in the refrigerator for up to 3 weeks. Serve chipped or at room temperature. Yum!!

Sources: Recipes inspired from Color Me Vegan and Susan Odell; See health benefits of sweet potatoes, beets, tomatoes, and avocados

Breakfast, Fruit, Gluten-Free, Oil-Free, Sweets, Whole Grains
 

Banana Oat Date Cookies

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These cookies have no added sugar, but you’d never know it because the dates and bananas provide just the right amount of sweetness. They make for a healthy option for a snack, breakfast on the go, or dessert. I show you how to make them oil-free as well 🙂

Ingredients:
3 large ripe bananas
1 teaspoon pure vanilla extract
1/4 cup canola oil (for an oil-free option use 1/4 cup unsweetened apple sauce instead)
2 cups rolled or quick-cooking oats
1/3 cup unsweetened shredded coconut
1/2 teaspoon ground cinnamon (More if you like cinnamon a lot. Sometimes I do 1 tsp.)
1/2 teaspoon salt
1 teaspoon baking powder
6 or 7 large dates, chopped

Instructions:
1. Preheat the oven to 350 degrees. Coat a baking pan with canola oil or line with parchment paper.
2. In a large bowl, mash the bananas with a fork until smooth.
3. Add the vanilla, canola/apple sauce, oats, coconut, cinnamon, salt, and baking powder and mix with your hands or a fork until fully combined.
4. Fold in the chopped dates.
5. Using a tablespoon spoon (is that what it’s called?) scoop out heaping dollops of the dough onto the baking pan. You could also use your hands but I thought the round shape created by the tablespoon spoon was really cute. (Note: The cookies wont spread very much so they can be placed closely together.)
6. Bake for 15 minutes or until the cookies are golden brown on the bottom. Depending on your oven, it could take up to 30 minutes.

Source: This is an oil-free version of a recipe in “Color Me Vegan” by Colleen Patrick-Goudreau

Entrees, Fruit, Gluten-Free, Oil-Free, Plant Proteins, Sides, Vegetables, Whole Grains
 

Golden Rice with Curried Apricot Dressing

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This dish is similar to paella but it has more sweetness in flavor. The apricot dressing is loaded with richness and spice, and makes the whole rice mixture really creamy. This recipe could easily satisfy 4 people, but keep in mind that before we started eating we were certain there would be leftovers but it was so good that we didn’t want to stop eating. But hey, that’s another great thing about eating a plant-based, whole foods diet– it’s all good-for-you stuff, so helping yourself to seconds (and thirds and fourths) is fine!

Update: I tried adding a can of chickpeas to this dish and really enjoyed it. It’s delicious either way, but I now prefer it with the chickpeas.

Ingredients:
1 tablespoon water or vegetable stock, for sauteing
1 medium sweet yellow onion, finely diced
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon fennel seed
1/4 teaspoon freshly ground pepper
1/2 teaspoon salt, or to taste
2 cups uncooked brown basmati rice
2 teaspoons turmeric
3 1/2 cups vegetable stock
3 large carrots, peeled and chopped
1 tart apple, diced and tossed with lemon juice
3 scallions, thinly sliced
Curried Apricot Dressing
1/4 cup apricot preserves
1/3 cup rice vinegar
1 tablespoon curry powder
1/4 teaspoon ground cardamom
1/4 teaspoon cayenne pepper
2/3 cup water

Instructions:
1. In a medium saucepan, heat the water or stock over medium heat and saute the onion and garlic until just softened, about 5 minutes.
2. Add the cumin, fennel seed, pepper, and salt. Saute for 1 minute.
3. Add the rice and stir constantly for 2 minutes or until the rice smells fragrant.
4. Add the turmeric and the 3 1/2 cups vegetable stock. bring to boil and cover.
5. Reduce heat to low and simmer for 40-45 minutes or until the liquid is absorbed.
6. Meanwhile, to make the dressing combine all the ingredients in a blender or food processor and blend until emulsified. Taste and adjust the seasonings.
7. After step 5 is done, remove the pan from heat and add the carrots, apple, and scallions. Stir so everything is all mixed in and then transfer to a large serving bowl.
8. Pour most of the dressing onto the rice and mix thoroughly. Taste and add the rest of the dressing, if desired, or reserve for another use. Serve, savor, and enjoy!

Source: This is based on a recipe from Colleen Patrick-Goudreau’s “Color Me Vegan”. (Her recipe calls for saffron, which I had planned to use but forgot to purchase. I used turmeric instead and we loved how it turned out so I’ll continue to make this dish with turmeric in the future. I also omitted the oil.) 

Calcium Sources, Entrees, Essential Fats, For Beginners, Fruit, Gluten-Free, Oil-Free, Plant Proteins, Salads, Sauces & Dips, Vegetables, Whole Grains
 

Kale Quinoa Salad

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We love this meal so much we probably have it twice a week, at least! It’s what I make when I’m short on time or don’t feel like putting too much thought into dinner. A “lazy lady’s dinner,” if you will.
This salad is rugged. Yeah, that’s right. I used “rugged” and “salad” in the same sentence. There is something about raw lacinato kale that is so strong and hearty and, well, rugged! Plus, kale is part of the cruciferous vegetable family, making it a true nutritional powerhouse. In fact, The World’s Healthiest Foods Foundation describes kale as “one of the healthiest vegetables around.” It has risk-lowering benefits for at least five types of cancers (bladder, breast, colon, ovary, and prostate) and has a cholesterol-lowering ability comparable to the prescription drug cholestyramine (a medication that is taken for the purpose of lowering cholesterol). That’s a whole lot of nutrition in a meal that takes only 20 minutes at most!
Tip: I keep a constant supply of Goldhouse Gold Dressing in my fridge. I always double or triple the recipe and store it in a HUGE Manischewitz bottle. (Don’t ask… My husband loves Manischewitz.)  That way it’s ready whenever I need it, which is pretty much all the time because it’s SO good and it tastes delicious on practically everything.

(Serves 2 hearty eaters)

Ingredients:
1.5 cups dry quinoa
3 cups water
1 bunch of kale
1/4 cup shelled pistachios or walnuts, roughly chopped
1/2 cup dried cherries, raisins, or dried currants
Goldhouse Gold Dressing

Instructions:
1. Place quinoa in a dry medium saucepan and toast over medium-high flame for 3 minutes. Add water and bring to a boil. Then reduce heat to low and cover for 18-20 minutes until each quinoa has a curly little tail. It should be very fluffy like cooked couscous, not wet or porridge-y.
2. Meanwhile, finely chop the kale and place into a large salad bowl. Add the nuts and dried fruit of choice.
3. When the quinoa is done add it to the kale mix. Drizzle with Goldhouse Gold Dressing and fresh pepper to taste. De-lish!

Sources: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

Entrees, Fruit, Gluten-Free, Oil-Free, Plant Proteins, Salads, Sauces & Dips, Vegetables, Whole Grains
 

Quinoa with Dried Apricots and Baby Spinach + Moroccan-Spiced Dressing

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Our new love affair with quinoa began with this very dish. It has has become one of my favorite recipes, not just because it’s one of our very favorite to EAT but also because it’s one of the easiest to make. The Moroccan-spiced dressing’s sweet and lemony flavors harmonize all the different tastes and textures of the quinoa, apricots and spinach. Yum! (Serves 2-4 people)

Ingredients:
1 cup quinoa
5 cloves garlic, minced
1/2 cup dried apricots, coarsely chopped
2 cups water
1/4 teaspoon salt
8 cups baby spinach
Moroccan-Spiced Lemon Dressing:
1/4 cup lemon juice
2 tablespoons soy yogurt
1 1/2 teaspoons agave
1/4 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 cup water
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste

Instructions:
1. Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 3 to 4 minutes.
2. Add garlic with a dash of water and cook, stirring constantly, until golden, about 1 minute.
3. Add the chopped apricots and salt, and then the water. Bring to a boil. Reduce heat to medium-low and cover for 15-20 minutes or until all the liquid is absorbed and the quinoa is very fluffy.
4. While waiting for the quinoa to “fluffifize”, make the Moroccan-Spiced Lemon Dressing.
5. Divide the spinach among 4 plates (or 2 plates if you are big eaters like us). Mound the quinoa salad on the spinach and drizzle the dressing on top.

Calcium Sources, Entrees, Essential Fats, For Beginners, Gluten-Free, Oil-Free, Plant Proteins, Vegetables, Whole Grains
 

Peanut-Ginger Tofu with Mushrooms + Spinach

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     This is one of my favorite dishes to serve to non-vegan guests, especially those who might assume vegan eating is bland or not hearty enough. The ginger peanut sauce is so flavorful and the combination of mushrooms and tofu make for a great chewy mouthfeel that meat-eaters are used to. Plus, this dish is loaded with tons of protein, not to mention fiber, iron, vitamin D, folate, zinc, calcium, vitamin C, and countless more antioxidants. If you are looking to inspire non-vegans, this dish will impress, without fail. 
 
(Serves 4)
 
Ingredients:
4 cups cooked brown rice
Sauce:

Note: People REALLY love this sauce, so don’t be afraid to double it. It won’t go to waste!
5 tablespoons water
4 tablespoons chunky natural peanut butter
2 tablespoon rice vinegar or white vinegar
1 tablespoon reduced-sodium soy sauce or tamari
1-2 tablespoons agave
1-2 tablespoons minced ginger (more if you like ginger)
2 cloves garlic, minced
Tofu + Vegetables:
14 oz. extra-firm tofu
2 teaspoons vegetable broth or water
4 cups baby spinach, (6 ounces)
1 1/2 cups sliced mushrooms, (4 ounces)
4 scallions, sliced

Instructions:
1. To prepare sauce: Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, agave, ginger and garlic in a small bowl.
2. To prepare tofu: Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
3. Heat vegetable broth or water in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
4. Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.
5. Serve over brown rice. Enjoy!