Tag Archives: recipe

Blueberry Vegan Protein Smoothies–With No Protein Powder!

If you’re pumping iron and want to bulk up on your protein for mega muscles, this protein smoothie is both delicious and nutritious! The best part about it? It’s free of any protein powder!

As any healthy vegan knows, the Where do you get your protein? question is mind-numbingly exhaustive. The myth that meat is the only source of protein can make us want to pull our hair out.

My sassy vegan friend, who stopped eating animals when she was 8, pointed out that she should have been dead from protein malnutrition two decades ago based on the protein myth. But alas, she is an energetic vagabond much like myself. People don’t really know how to respond when she points all that out. (I recommend you try it out; the reactions are priceless.)

Beans, leafy greens, nuts, soy, and more can get you your daily recommended value (DRV) of protein, which is roughly 45g for women and 55g for men.

If you drink two 16-oz servings of this smoothie a day, you’re getting over 65g of protein. SAY WHAAAA!?! One 16-oz smoothie will bring you more than halfway to your DRV. Again, SAY WHAAAA!?!

Also, for reference, an empty jar of peanut or almond butter is usually 16 oz. Mmmmm, almond butter.

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Ingredients:

1 block extra firm (not silken) tofu (45g protein)

4 Tbsp almond butter (13+g)

1/2 c dry oats (5+g)

1/4 c almond milk (<1g)

1 c fresh blueberries (1+g)

1 large banana (1+g)

Makes: 32 oz

Directions:

1. Mix all that protein-rich goodness in a blender.

2. Drink up! Have one with breakfast and another for a snack! Store in fridge or freezer.

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Vegan Pumpkin Pancakes with Kiwi & Clementines

Last night, I had a craving for vegan waffles. I don’t have a waffle-maker, but I could whip up some pancakes! However, I was lacking blueberries for my signature vegan blueberry pancakes. So I thought I’d add in some cinnamon.

Then I saw my bag of clementines and thought, why not? Below the clementines was a can of pumpkin I’d been meaning to use to make my popular vegan pumpkin bite cookies. Pumpkin and clementine sounded like a pretty good combo to me.

I added the kiwi in last minute because kiwi and clementine go very well together. The result was sinfully delicious, and my taste buds were so pleased that I thought outside the box!

I also used generic gluten-free flour for this recipe, which replaces regular flour 1:1.

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Ingredients:

1 c flour, 3 tsp baking soda, 3 tsp cinnamon, 3 Tbsp applesauce, 1 tsp vanilla extract, 1/2 can pumpkin, 1/3 c maple syrup (or sugar/sweetener alternative), 2 Tbsp olive oil (or coconut oil), 1/2 c water (or as needed for pancake batter consistency), 3 peeled clementines, 1 peeled kiwi, dash each of: nutmeg, ground cloves, ginger

Makes:

6 medium pancakes (I ate them all)

Directions:

1. Whip everything except the fruit together. Add additional flour or water as needed to get the pancake batter consistency.

2. Coat a griddle in coconut oil. Plop the batter blobs on there once the coconut oil is melted.

3. Cook each pancake on low-medium heat. You may have to press down on them with the flipper to make sure they cook all the way through.

4. Arrange the clementine slices and cut up kiwi on the pancake stack. I recommend squeezing some of the fruit juice over top of the pancakes, too!

5. Top with maple syrup, coconut whip and/or almond butter.

6. Serve, eat, enjoy!

Vegan Gluten-Free Iron Boost Recipe With Quinoa and Pesto

The World Health Organization declared iron deficiency/anemia the number one medical condition relating to nutrients worldwide.

While omnivorous humans tend to equate meat to iron, a plant-based diet is rich in the mineral.

Variances of the following vegan and gluten-free foods are jam-packed with iron:

  • Beans
  • Soy
  • Leafy greens
  • Seeds
  • Nuts

Good news–they’re all included in this recipe! For any newbs out there, World’s Healthiest Foods offers a more comprehensive list of vegan options that are loaded with iron.

If you’re simply looking for an incredibly delicious and filling meal, this recipe will still be great for you. If you’re a woman with Satan for a uterus constantly battling Old Faithful once a month, then this recipe is an excellent addition to combat period-induced anemia.

A healthy vegan diet shouldn’t be low in iron. In a normal day without iron-packing, I receive three times the daily recommended value (DRV). But with anemia, especially in menstruating women, you have to consume crazy mineral amounts to get back to a normal level. Talk to your doctor for an individualized DRV. Cronometer is a great (and free!) way to help track, but keep in mind that it’s not 100% accurate.

The best part about this recipe is that it can be made to your specifications. Swap out the spinach for kale, the chickpeas for navy beans, the tofu with tempeh, or the homemade cilantro-walnut pesto with basil-almond pesto. You can even substitute the quinoa with rice or gluten-free pasta!

INGREDIENTS:

quinoa, tofu, homemade vegan pesto, garbanzo beans (chickpeas), spinach, olive oil, salt, pepper, garlic, Bragg’s liquid amino acids*

*optional

DIRECTIONS:

1. TOFU: Preheat the oven to 350 F. Grease a baking sheet; I use coconut oil. Slice tofu block in 1/4″ thick rectangles and slice those pieces in half. They should look about the size of a domino. Baste the tofu with olive oil. Bake for 30 minutes or until slightly brown, turning at halfway mark. Can be lightly flavored with Bragg’s, too!

2. QUINOA: Cook it. You know how.

3. PESTO: Make it your way.

4. CHICKPEAS: Warm up a can or cook soaked beans as you like.

5. SPINACH: Recommended raw, but can also be sauteed.

6. Toss all the ingredients in a bowl and season as needed with additional salt and pepper and garlic.

7. Serve, eat, enjoy!

Recipes like this are great to make in bulk! Store in the fridge and eat cold or reheated.

Vegan Gluten-Free Pumpkin Cookie Bites

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FALL IS HERE! THE MOST MAGICAL AND BEAUTIFUL WEATHER IS ON ITS WAY! And with it comes all things pumpkin. That means I’ll be on my annual pumpkin kick, so look for PUMPKIN EVERYTHING coming at you over the next few months.

Disclaimer: I rode my bike all around the city in search of canned pumpkin. Apparently, everyone and their mom is already onto the pumpkin craze. But, alas, I finally found an expensive “nutritious” brand not even the store staff knew about, so my fall-themed camping trip can be complete!

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Ingredients:

3 c gluten-free flour, 1 can pumpkin (1.5 oz), 1/2 c applesauce, 1 c pure cane brown sugar, 1 tsp solid coconut oil, 1 tsp vanilla extract, 1 tsp baking soda, 1 tsp baking powder, 1 tsp cinnamon, 1/2 tsp salt, 1/2 tsp nutmeg, 1/4 tsp ground ginger, 1/8 tsp cloves

Makes: 48 bite-sized cookies

Directions:

  1. Preheat oven to 350 F.
  2. Combine the flour, baking powder, baking soda and spices. Mix thoroughly.
  3. Add in the sugar and mix evenly.
  4. Add the applesauce, pumpkin, vanilla extract and coconut oil. Mix until silky smooth. You may need to employ a blender or your hands!
  5. Cover a baking sheet with no-stick spray.
  6. Plop bite-sized dough shapes on the pan. I recommend 6×4 rows, so expect to make 2 sheets worth.
  7. Bake for 15 minutes. Don’t let the bottoms burn! They should be soft on the inside, crispy on the outside. When they cool, the whole cookie will be soft like bread!
  8. Allow to cool on wire racks.
  9. Serve, eat, enjoy!

This recipe was modified from Food.com.

Smoked Spaghetti Squash Taco

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It’s squash season! Summer is quickly coming to an end which means fall and winter gourds are just around the corner. Grab that spaghetti squash out of the garden or from the market and get to it with this scrumptious dish, one of my all-time favorites.

If you don’t have access to a smoker, broiling the squash is also an option. But the smoky flavor really adds pizzazz!

Ingredients:

spaghetti squash, tomatos, avocado, cilantro, cumin, lime, olive oil, salt and pepper

For the slaw: red cabbage, lime, salt and pepper

Serves: 1-2 people

Directions:

  1. Slice the spaghetti squash vertically and clean out the seeds.
  2. Drizzle with olive oil and put on a smoker face up at desired settings for a minimum of 45 minutes. Check every 15 minutes and add olive oil as needed.
  3. Slice the tomatos, avocado and cilantro.
  4. Chop the cabbage and add in lime and salt and pepper.
  5. When the squash is ready, remove from the smoker and add in the remaining toppings including the cumin and cilantro.
  6. Serve, eat, enjoy!

Blackberry Jam Recipe

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Berry season is up there with fall and Christmas as my favorite time of year because in the PNW, the wilderness is rampant with berries of all kinds! Blackberries, huckleberries and blueberries are in season now. I’ve already made a dent in the blueberry census so it was time to take on the blackberries.

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On my foraging adventure through Discovery Park, everything I wore got stained–including my green jacket I’ve had since 8th grade, may it rest in peace. (Who am I kidding? I’ll still wear it. Tie dye is coming back in style.)

Fun fact, 409 or acetone (nail polish remover) get berry stains out of white countertops quick and easy. Fun fact, the Internet will fail you on how to remove berry stains. And your clothes and house will just end up smelling like vinegar.

For more jam recipes, check out my homemade nagoonberry and watermelon berry jams made during my weeks foraging in Alaska.

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Ingredients:

2 quarts blackberries, 3 Tbsp honey, 2 Tbsp solid coconut oil, 2 Tbsp Chia seeds (or Nutiva nut/seed mix)

Makes: ~30 oz

Directions:

1. Mash berries evenly in a pot.

2. Add in the honey and coconut oil.

3. Bring to a simmer over low heat, stirring frequently.

4. Slowly add in the Chia seeds or Nutiva mix. (Adding them in slowly prevents clumping!)

5. Continue to simmer for 45 minutes on low heat. Don’t forget to stir frequently so as not to scorch the jam!

6. Can in sealed jars. Keeps 3-4 weeks in refrigerator.

Vegan Gluten-Free Lavender Blueberry Muffins

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Handpicked blueberries? Check. Homegrown lavender? Yes, please.

Show off your foraging and gardening skills to your co-workers with these tasty muffin morsels. Frozen bluebs and store-bought (or farmer’s market!) lavender work, too. Unless you live in the PNW. In that case, no excuses.

Ingredients:

2 c gluten-free flour (Nameste brand works great!), 1 1/2 c bluberries, 3/4 c almond milk, 1/2 c brown sugar, 1/2 c applesauce, 4 lavender flowers minced, 1 Tbsp flax seed (or Nutiva nut/seed mix), 1 Tbsp baking powder, 1/2 tsp vanilla extract, 1/2 tsp cinnamon, 1/2 tsp salt, optional coconut oil for glazing

Makes: 12 muffins

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Directions:

1. Preheat the oven to 350 degrees F.

2. Mix the flour and sugar together. Add in the milk and applesauce and stir.

3. Add in remaining ingredients except for the blueberries (save those for last!). Mix evenly.

4. Stir in those tasty bluebs.

5. Coat a muffin pan with no-stick spray or coconut oil.

6. Fill the muffin cups evenly and bake for 30 minutes or until tops are golden brown.

7. Optional: glaze the tops with coconut oil and pop in the oven for 1-2 minutes more being careful  not to over-bake.

8. Cool on a wire rack.

9. Serve, eat, enjoy! Store in sealed container, in fridge if >3 days.