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Mashed Parmesan Sweet Potato Rounds

These mashed sweet potato rounds are sweet, creamy, and cheesy. So delicious, easy, and excellent with a green salad.

Shopping List:

2 Large sweet potatoes, peeled and cut in ½ inch rounds

½ Cup of vegan Parmesan cheese (I love Follow Your Heart vegan brand) or you can use regular parmesan cheese

1 Garlic clove, peeled

2 pinches of sea salt

½ Teaspoon of onion powder

½ Teaspoon of Italian seasoning

Spray oil

Method:

  1. Start by putting the potatoes and clove of garlic in a pot of cold tap water. Bring to a boil on medium heat until potatoes are fork tender. Drain and discard garlic.
  2. Pre heat oven to 400.
  3. Place drained potatoes on a sprayed lined baking sheet. Be careful, it’s hot.
  4. Spray tops of the potatoes and mash gently with a smooth bottom surface like a small glass.
  5. Season with the salt, onion powder, and Italian seasoning.
  6. Top potatoes with a parmesan cheese (as much or as little as you like).
  7. Place potatoes under broiler until toasty, brown, and the cheese has melted. Make sure to keep an eye on it (this is not the time to walk away).
  8. Remove, cool for a moment, then dig in.

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Sweet and Savory Stir Fry Veggies

Giving the common vegetable a face lift with this sweet and savory sauce. Who knew that marmalade and balsamic vinegar could make such a beautiful pairing?

Shopping List:

2 Cups of broccoli, cut into bite size pieces

1 Cup of mushrooms

½ Cup of cherry tomatoes, cut in half

1 Teaspoon of virgin olive oil

2 Tablespoons of orange marmalade

2 Tablespoons of honey balsamic (mix equal parts of balsamic vinegar and honey or agave)

¼ Cup of veggie stock or white wine (make sure the wine is dry)

Method:

  1. In a big sauce pan add 2 tablespoons of water and broccoli. Cover and let steam for 5 minutes.
  2. Transfer broccoli to a plate and add olive oil to the pan. Heat on medium. Add in mushrooms.
  3. Let mushroom get brown. Approximately, 5/6 minutes. Transfer mushrooms to a plate.
  4. In the same pan add the marmalade, balsamic, and liquid (stock or wine). Whisk until incorporated and start to thicken (about 3 minutes)
  5. Add veggies in sauce to coat. Add tomatoes and sprinkle of salt.
  6. Taste and adjust seasoning.
  7. Pour veggies over rice, quinoa, or pasta. For fun add a little chopped cashew nuts on topped.

Enjoy!

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Fancy Zucchini & Eggplant Wonton Cups

I’m Fancy…okay not even close but these wonton cups stuffed with zucchini, eggplant, red pepper, garlic, spices, and ricotta are creamy, comforting, healthful, easy and will make you feel so so special.

Serves 4
Shopping List:

1 Small Eggplant (try a Japanese eggplant it’s less bitter), cut in small chunks
1 Medium zucchini, cut in small chunks
½ Red pepper, chopped
12 to 15 Wonton wrappers
1 Heaping tablespoon of ricotta cheese (I used Kite Hill vegan brand)
1 Cup of good quality tomato sauce
½ Cup of shredded cheese (violife foods has a good shredded vegan cheese or regular)
1 Garlic clove, minced
2 pinches of sea salt
2 pinches of turmeric
2 pinches of garlic powder
2 pinches of onion powder
Handful of fresh basil, roughly chopped
Tablespoon of oil
Spray oil

Method:

1. Heat oven to 350. Heat oil in a big sauté pan.

2. Place eggplant in heated sauté pan and add one pinch of the salt.

3. Sauté eggplant. Once a little soft and forming brownness (about 6 minutes) add zucchini, the red pepper, and garlic. Cook 3 minutes.

4. Add the spices (onion powder, garlic powder, and turmeric).

5. Add tomato sauce. Give a big gentle stir and let mixture thicken up a bit. You don’t want the sauce too thin because if can make the cups soggy. However, if too thick add more sauce or a sprinkle of water.

6. Stir in the ricotta cheese.

7. Spray a mini muffin pan and insert each with one wonton wrapper.

8. Put a tablespoon of mixture in each wrapper then top with shredded cheese. Spray the top and bake on 350 for 5/7 mins then turn the oven to broil and brown the top until crispy.

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Quick Kale and Seed Farm Salad

The easiest salad you will ever make. Although, just a few ingredients, this salad is a power house with antioxidant and anti-inflammatory properties, fiber, zinc, iron, protein, crunch and sweetness. Don’t forget to make extra for lunch, just keep the dressing separate until ready to eat.

Serves 2
Shopping List:

4 Cups of kale, cut and rinsed
2 Cups of red cabbage, cut and rinsed
2 Teaspoons of hemp seeds for topping, divided between 2 bowls
¼ Cup of raw sunflower seeds
¼ cup of dried cranberries

Dressing:
1 Heaping teaspoon of Dijon
½ Orange, squeezed
Capful of champagne vinegar (optional)
2 Tablespoons of quality olive oil
1 Teaspoon of real maple syrup
Sprinkle of sea salt

Method:

1. Combine all salad ingredients, except hemp seeds in a large bowl.
2. Mix all ingredients for the dressing. Taste and adjust seasoning.
3. Pour dressing over salad, toss gently, and divide between 2 salad bowls.
4. Top with hemp seeds and a few seeded gluten free crackers or a whole grain roll.

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Black Bean and Corn Wonton Cups

Simplicity and ease are the perfect words for this yummy appetizer. A few ingredients, a saucepan and a muffin tin are all you need to get this on the snack table quickly. Everyone with love it!

Shopping List:
Serves 4

2 Cans of low sodium black beans, rinsed and drained
1 Bag of frozen organic corn, thawed
½ Red pepper, chopped
¼ Cup of onion, chopped
2 Garlic cloves, minced
½ Cup of feta cheese, crumbled (vegan or regular)
I package of small wonton wrappers
Hand full of parsley, chopped
Onion powder
Garlic powder
Sea salt

Yogurt Dip:
1 small container of thick plain yogurt (vegan or regular)
1 tablespoon of mayo (vegan or regular)
Squeeze of lime
Capful of apple cider vinegar
1 Shake of garlic powder
2 shakes of hot sauce (optional)
Put all ingredients in a bowl and whisk together.

Method:
1. In a large sauce pan heat 2 tablespoons of oil on medium. Add onion and sauté for 2 minutes.

2. Add garlic, sauté for 30 seconds.

3. Add black beans, corn, and red pepper. Sauté until heated through.

4. Add a pinch of sea salt and 2 shakes of onion and garlic powder. Gently mix together.

5. Turn off and set aside to cool.

6. Heat oven to 350 and spray a muffin pan with oil.

7. Place a wonton wrapper over each muffin hole and push down gently in the middle. The middle of the wonton wrapper should be touching the bottom of the muffin holes, while the sides are sticking up. Give each a light spray (this will help it to brown).

8. Take a tablespoon and fill each wonton wrapper muffin with the black bean and corn mixture.

9. Sprinkle the top with the crumbled feta.

10. Bake in oven for 10 minutes or until the wonton tips are brown and golden.

11. Place on a plate with dip and garnish with chopped parsley. Enjoy.

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Grilled Vegetable Salad with Citrus Vinaigrette

Keeping it light, cool, healthy and delicious. That’s the only way to describe this dish. Very versatile…for salad can be enjoy as a side dish or a main dish, just add tofu, beans, chicken, fish, etc., for extra protein.

Shopping List:
2 Medium zucchini, cut into long medium thick strips
1 small red pepper, cut into long medium thick strips
1 small yellow or orange pepper, cut into long medium thick strips
4 to 6 Spring onion, cut root end keeping the white part, leave long
2 Cups of arugula
2 Cups of baby spinach
Oil Spray of choice
Sprinkle of sea salt

Citrus Vinaigrette Shopping List:
½ Orange or tangerine
½ Lime
½ Lemon
1 Teaspoon of Dijon mustard
½ Teaspoon of honey or brown sugar (if vegan)
3 Tablespoons of cold pressed olive oil (virgin)
Sprinkle of sea salt and pepper

Method:
1. Squeeze orange, lime, and lemon in a bowl.
2. Add all other ingredients for the vinaigrette to the citrus and whisk well. Set aside.
3. Heat your indoor grill pan to medium high. Spray with oil of choice.
4. Place cut vegetables on heated grill pan in a single layer (cook in batches if necessary).
5. Grill vegetables 2 to 3 minutes on each side, getting those grill marks but not over cooking.
6. On a large platter loosely arrange the baby spinach and arugula.
7. Give the vinaigrette a quick whisk and pour ½ on the greens. Save the rest for veggies.
8. Carefully arrange the veggies on top of the greens. Sprinkle with sea salt.
9. Drizzle vinaigrette on top of veggies if desired.
10. Enjoy immediately.

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Vegan Broccoli Cheese Soup

Just about everyone knows how much I love broccoli cheese soup (don’t judge me). However, the guilt of eating it is not worth my peace of mind, so of course I had to start making my own a bit more healthy. In my version of this soup, I added roasted and sautéed veggies for more flavor and a potato for more creaminess. Don’t be intimidated, I know there’s quite a few ingredients, but it’s really easy to make.

Tip: Make a big batch and freeze leftovers for when that next craving comes crashing in.

Shopping List:
2 Cups of cashews soaked in hot water for at least an hour (up to overnight). Then drain
2 Heads of broccoli, cut into florets
½ Head of cauliflower, cut into florets
1 Yukon potato, peeled and cut into chunks
1 Cup of vegan cheddar cheese, shredded (violife foods is a great brand)
1 to 1 1/2 cups of veggie stock
1/4 cup of plant-based milk of choice
1 Garlic clove
1 Small yellow pepper
2 Shallots, chopped
1 Small jalapeno, chopped, seeds removed if no spicy.
2 Tablespoons of mint, chopped
Sea salt to taste
½ Teaspoon of onion powder
2 Tablespoons of nutritional yeast
1 Teaspoon of dried oregano
1 Teaspoon of anise seeds (optional)

Method:
1. Pre-heat oven to 400.
On a large baking sheet lined with aluminum or parchment add broccoli, potato, and cauliflower.
Drizzle with a little oil, sprinkle of salt, and onion powder.
Roast for 15 minutes. Set aside.

2. Pre-heat a sauté pan to medium. Drizzle pan with a tiny bit of oil and add peppers, shallots, jalapeno. Sauté for 2 minutes, then add garlic, oregano, anise, and onion powder. Set aside.

3. In a high-speed blender (Vitamix, Ninja), add cashews, ¼ cup of water, and a pinch of salt. Mix on high speed. Cashew mixture will be slightly chunky.

4. Add in roasted cauliflower, potato, and 1 cup of veggie stock. Make sure blender is not too full (work in batches if you need to) and mix by pulsing a couple of times. Scrape down sides with a spatula and add in pepper mixture, broccoli, nutritional yeast, and more veggie stock.

5. Mix on low going to high speed until soup is at desired consistency. Carefully transfer soup to a pot, add cheese, a splash of plant-based milk and gently stir. Heat on medium low to a slight bubble until cheese is melted.

6. Adjust seasoning, add a splash more of liquid if too thick and add mint. Serve warm. So good!

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Creamy Vegan Mac n Cheese

Creamy and delicious.  Comfort food for those with diary sensitivities.

Shopping List:  Serves 4

  • Pasta shells or pasta of choice
  • 1 to 2 garlic cloves, minced
  • 1 Tablespoon unbleached flour. *Note: You can use arrowroot
  • 1 to 1 ½ cup of plant-based milk (almond, coconut, soy).
  • 1/2 a Lime
  • 1 Teaspoon grainy or Dijon mustard
  • 1 Tablespoon nutritional yeast
  • 3 Tablespoon vegan shredded parmesan cheese
  • 1 to 1 1/2 Tablespoon vegan butter
  • ¼ Cup plant-based Block Cheese, shredded (I use almond cheese)
  • ½ Cup panko breadcrumbs for topping
  • 2 Tablespoons olive oil, divided
  • Salt & pepper to taste
  • 1 Tablespoon chopped parsley
  • ½ Cup chopped spinach (optional)

Instructions: 

  1. Put pasta on to cook. Mince the garlic.
  2. Heat on medium, half the olive oil and vegan butter. Add garlic…sauté.
  3. Add the flour and whisk continuously for 1 minute.
  4. Slowly whisk the almond milk for 1 to 2 minutes, stirring frequently. Mixture may be lumpy.
  5. Carefully transfer the sauce to a blender.
  6. Add the juice of the lime, Dijon mustard, nutritional yeast, and vegan parmesan to the blender and season with salt and pepper.
  7. Blend (be careful contents are hot) until smooth, taste, and adjust seasoning with salt if necessary.
  8. Return the cheese sauce to the pan and place over medium-low heat. Bring sauce to a simmer and stir in plant-based block shredded cheese and whisk gently until melted.
  9. Add in cooked pasta and spinach, fold together. Add a touch more milk if too thick. Mixture should be fairly thin – will thicken up during baking.
  10. In a small bowl, add panko breadcrumbs, other half of the olive oil, parsley, and a pinch of salt. Set aside.
  11. Transfer mac n’ cheese to a baking dish and top with panko mixture. Bake on 400 until top is golden brown, about 5/6 minutes.
  12. Let cool slightly and serve.

Crispy Baked Zucchini Fries

Crispy fries without the calories or guilt.  Creamy Yogurt Dressing makes the perfect dipping sauce.

A family favorite!

Serves: 2

Shopping List

3 large Zucchini, cut into medium thick sticks

Panko bread crumbs

2 eggs

Coconut oil or olive oil Spray

1 tablespoon parsley – chopped

Yogurt Sauce

1 small tub (6 ounces) of Greek no-fat yogurt or non-dairy yogurt

Squeeze of a small lime

Sprinkle of sea salt

Teaspoon of dill (fresh or dry)

Teaspoon of fresh parsley (can also use cilantro)

Dash of sriracha (optional)

Mix all ingredients together and set in fridge until you are ready to use

Cooking Utensils

2 Bowls for your breading station

Long baking sheet lined with aluminum foil

Cooking Method

Pre-heat oven to 400 degrees.

Cut zucchini in semi-thick sticks.

Generously spray your baking sheet.

Make a breading station – egg in one bowl and panko and parsley in another.  Season both with a little salt and pepper.

Dip zucchini sticks in egg then roll in panko.         

Place on baking sheet – giving the sticks a little space between each other.  Then spray the top.

Bake for approximately 15 minutes until nice and golden flipping sticks half way.

Remove from oven and hit with a sprinkle of salt. Dip in yogurt sauce (optional)

Eat immediately.

Grilled Asparagus with Shaved Parmesan

Not a vegetable lover?  Try this side dish – it will change your mind.

Serves 2                                                                                             

Shopping List

1 Bundle of asparagus

Olive oil or coconut oil spray

Dash of sea salt

Dash of pepper

Small block of parmesan cheese or Parmigiano Reggiano (in the fine cheese case by the deli department)

Cooking Utensils

Indoor grill pan

Serving platter

Cooking Utensils

Pre-heat grill pan to medium high.

Spray pan (about 2 sprays should be good).

Prepare the asparagus by cutting the wooden ends evenly and spreading them on the grill pan.

Lightly spray the top of the asparagus.

Let asparagus grill on side one until you see grill marks (approximately ¾ minutes).

Turn asparagus over (or roll them) to the other side for ¾ minutes. 

Remove promptly onto platter so that the asparagus doesn’t get mushy (it should still have crunch).

Shave or grate chunks of parmesan cheese along the top of asparagus and sprinkle a bit of red pepper flakes (optional).

Serve immediately.

*No grill pan?  Feel free to throw asparagus in a 400-degree oven on a baking sheet.