Spicy Fruity Salad (Vegan, GF, Raw Option)

Hey lovelies! I adapted a chutney recipe into this amazing salad that I just have to share. It is sweet, spicy, refreshing, satisfying, and pretty simple.

Serves: 1-2 | Inactive time: 8+ hours | Active time: 30 minutes

3 cups Chickpeas, soaked and cooked (302g)
1 Cucumber, sliced (320g)
1 orange Capsicum, diced (200g)
1/2 Mango, chopped (123g)
1 Apple, chopped (183g)
2 stalks Celery, chopped (92g)
1 large Carrot, diced (70g)
7 Dates, chopped (70g)
3-4 tbs Tomato Paste
Juice of 1/2 Lemon
1/4 cup of fruit juice*
2 tsp Curry powder
1 tsp Cayenne
1/2 tsp Paprika
1/2 tsp Coriander

* I used organic cold-pressed orange mango juice

I soaked my chickpeas for 48 hours with intermittent rinses. Some of them sprouted but this is just a personal preference. A minimal soak of 8 hours is recommended and the cook time should be 30 minutes either way. If you want them raw, opt for at least 24 hours of soaking.
After I prepared the chickpeas, I let them chill in the fridge while I chopped the rest of the ingredients.
Then I made my dressing, which was tomato paste mixed with fruit juice. You can add some of the spices to this.
In a large mixing or serving bowl, add all your chopped ingredients plus chickpeas and toss. Then sprinkle with spices, drizzle on your dressing, and squeeze on the lemon juice. Toss or gently stir again.

Note: Always adjust spices to your preference. Add half the cayenne and taste test before adding the rest, for example.

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Fiesta Rice Bowl (V, GF, Winner Dinner)

1 cup dry Basmati or Jasmine Rice
3/4 cup Refried or Pinto Beans
1 bunch of Hearts of Romaine
1 Yukon Gold or Sweet Potato
1 red Capsicum/Bell Pepper
2 ears Yellow Corn or can
1 cup of spicy Salsa
1/2 medium Onion
Juice of 1/2 Lime
1/2 cup of Water
1 tbs Turmeric
1 tsp Cayenne
1 tsp Cumin

Soak rice for 30 minutes. Meanwhile, chop your veggies. Make sure the potato is cubed small so it cooks quicker.
In a large non-stick pan, add the potato and a small amount of water. Cover and steam for 10 minutes, stirring occasionally. Add your onions and salsa and cook over medium heat for 5 minutes.
Add the rest of your veggies to the pan. Stir and simmer until slightly soft. Add lime juice and remove from heat.
Bring a medium pot of water to boil. Add the rice and boil for 6 minutes. Drain. Set aside.
In a small pot add your refried beans, spices, and water to desired consistency. Stir over medium heat for 5 minutes.
In a large serving or salad bowl, chop your romaine. Pour rice on top and fluff. Add your veggies and refried beans. Toss now or mix as you eat (I prefer the latter).
Enjoy :)

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Napa Cabbage Salad with Creamy Edamame Dressing (V, GF, Foodgasm)

This post is really all about the dressing. It is the most refreshing and delicious I have ever had. It is creamy and tangy...perfect balanced between acidity and sweetness. Give it a try!

Serves: 2 | Yields: 3 cups | Time: 15 minutes

1 head of Napa Cabbage
1 package Edamame, shelled (150g)*
1 can Sweet Corn (drain and reserve liquid)
1 tbs Apple Cider Vinegar
15g fresh Cilantro/Coriander
6 oz Water (liquid from corn)
50g Dulse or Sea Kelp flakes
1 tbs Nutritional Yeast flakes
1 tsp Onion Powder
1 tsp Paprika
Juice of 1 Lime
Juice of 1/2 Lemon
Optional: dash of coriander, cumin, cayenne, turmeric

* life is easier if you buy pre-shelled - salted or not is your choice

I followed the package directions and microwaved the edamame for 5 minutes. Meanwhile, chop your cabbage and fill two large bowls.
When the edamame is done, rinse with water to cool. Add everything except the cilantro and lemon juice to a blender or food processor. Puree.
Taste and add spices or salt if desired. Add in the cilantro and pulse a few times.
Pour half into each bowl. Toss with salad spoons and squeeze the lemon on top.
This salad was so simple and addictive. If you want to get fancy, try adding orange slices or pomegranate seeds. Enjoy :)

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Veggie Supreme Pizza (Vegan, GF-option, Low-fat, Low-Sodium)

A supremely stacked pizza for one or two tummies!

Prep time: 1h 15 minutes | Cook time: 25 minutes

Dough:

3 cups of Flour

1 packet of Active Dry Yeast

1 tbs of Coconut Sugar

1.25 cups of warm Water

Optional add-ins:

1 tbs minced dry onion

1 tbs dried Italian herbs

Toppings:

1 medium-sized can of Tomato paste

1 small Onion, chopped

2 cloves of Garlic, minced
1 stalk of Celery, chopped

1 small Zucchini, sliced

1 large Carrot, diced
1 Apple, chopped

1 ear of Sweet Corn
Handful of Mushrooms
Handful of Grape Tomatoes
1/4 head of Cauliflower
1/4 head of Broccoli
1/2 Avocado, mashed
10 sprigs of Cilantro

1 tsp of Cumin powder

1/4 tsp of Cayenne

To make the pizza dough I mixed equal amounts of corn, white wheat, and bread flour in a mixing bowl. In a measuring cup I added warm water, then stirred in the sugar and yeast. Let it activate for 5 minutes until foamy. Make a well in the flour bowl and pour in the liquid mixture. Combine by stirring with a wooden spoon. Oil your hands and knead for about 5 minutes. Return to bowl and cover with a wet tea towel in a warm place and let rise for 1 hour minimum.

Preheat oven to 400F. Punch down your dough and knead it a few more times. Toss the dough to stretch it, then roll it out with a pin. This may require a light dusting of flour. Sprinkle corn meal onto a pizza stone and finish shaping your pizza dough. Place in oven for 10 minutes to partially bake.

Meanwhile, in a small pan, mix your tomato paste with water to desired consistency. Add cumin, cayenne, and half your cilantro. Stir occasionally over a medium heat. Add your minced garlic and half the chopped onions to your sauce. While this warms, wash and chop your toppings. I used whatever I had in the fridge. Use as many or as little of your favorite veggies, but if you come for dinner here you have to go big or go home ;)

Remove the pizza base from the oven. Mash your avocado and smear it on the pizza, then cover it with sauce. Sprinkle on onion, apple, corn, mushrooms, and cilantro. Then add your carrot, zucchini, tomatoes, cauliflower and broccoli. Stack it high!

Return to oven for 15-25 minutes. The cooking time depends on how firm or soft you like your veggies. I love a nice crunch but some people prefer softer vegetables. One easy way to achieve this is to pre-cook them in a microwave or sauté pan, but who has time for that? :P

Let cool for 5 minutes, slice, and serve :)

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Here are photos from the first time I made this pizza. I have since perfected/updated the above recipe for maximum enjoyment and simplicity!

Celebration Smoothie (Raw Vegan, GF)

Let's celebrate the end of an amazing year the right way! No alcohol in this delightful beverage ;)

Yields: 9 cups

226g baby Spinach
16.9 oz Aloe Vera juice
Handful of Wheatgrass (optional)
1 whole golden Pineapple (500g)
400g frozen Strawberries (about 20)
1 whole frozen or fresh Mango (220g)
1/2 inch fresh Turmeric root

Blend in Vitamix. Enjoy!

Nutrition: Calories 670, Fat 3g, Carbs 168g (120g Sugar, 24g Fiber), Protein 13g, Vitamin A 170%, Vitamin B6 105%, Vitamin C 720%, Vitamin E 52%, Vitamin K 1236%, Calcium 42%, Magnesium 108%, Manganese 500%, Iron 65%, Potassium 72%, Zinc 40%

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Sweet'n'Spicy Veggie Pasta (Raw Vegan, Low-fat)

1.1 pound Kale (500g)

2 medium Zucchini (545g)

Handful baby Carrots (150g)

Handful white Mushrooms (100g)

1/2 Red Bell Pepper (100g)

1/2 Yellow Capsicum (100g)

1 pitted Mango (150g)

1 Lemon, juiced (1/4 cup)

4 ounces Orange Juice

1 tbs red Chili paste*

1 inch fresh Turmeric**

1 inch peeled Ginger

1/4 cup fresh Cilantro

1/2 tsp Cinnamon

1/2 tsp Paprika

1/2 tsp Cumin

1 Medjool date

* 1 tsp of paste = 2 tsp of powder = 1 dried chili

** equals 2 tsp of powder

Wash and spin dry your kale. Cut or rip into bite-sized pieces. Squeeze lemon juice over kale. Massage for 2-4 minutes. Let sit. If you do not like raw kale, my mother steamed half for 10 minutes and it came out well.

Wash your zucchini. Chop off ends. Place into spiralizer and cut into ribbons or noodles. If you do not have a spiralizer, try a mandolin!

In the Vitamix, add all other ingredients. Blend for 1 minute, using the tamping rod to help. The sauce packs a punch, so use less chili if you don't like too much heat.

In a large bowl, add half of the zucchini, half of the kale, and as much sauce as you like.

Dig in :)

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Raw Fruit Wraps (Vegan, Allergen-free)

Bananza
       Yields: 4 tacos | Serves: 1 | Time: 10 minutes
1 head of romaine
2-3 spotty bananas
8 medjool dates, soaked
1-2 oranges, juiced

Apple Pie
       Yields: 10+ tacos | Serves: 1-2 | Time 15 minutes
1 head of romaine
10 deglet noor dates, soaked
5 apples, small or medium
1 tbs cinnamon, or more
1-2 oranges, juiced

Sauce:
Soak your dates in enough water to cover for 1-8 hours. Drain and reserve water if desired.
Squeeze the juice of one orange. Add to a food processor or blender.
Remove and rinse the outer romaine leaves. Dry and lay on a tray. You may need to break the spine of the leaf so it lays flat, and chop off the ends if they are rusty.
Add your dates to the food processor and puree or liquify. If you want the sauce thinner, add the juice of another orange.

Filling:
Bananza: Cut bananas in half lengthwise. You can do this while in the peel, half peeled, or peeled. You can also cut the banana into coins. Each leaf needs about 1/2 a banana. Drizzle with date sauce generously, and keep more for dipping.
Apple pie: Wash your apples (soak in water and vinegar for 20 minutes) and core them. I like to leave the peel on. I use honeycrisp or gala because they are crunchy and sweet. You can try a green apple or your favorite. Add cinnamon to your sauce and mix in the blender. Dice apples to about 1/4 inch. In a mixing bowl, add half your apples and half your sauce. Stir, then add the rest. Spoon onto leaves.

Hold like a taco, munch, and enjoy :)

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Black-Eyed Pea and Red Lentil Stew (V, GF, No Soy)

It is getting colder, so let's warm up!

Serves: 8 | Cook time: 1h 15m

Ingredients:
1 cup dry red lentils
1 cup dry black eyed peas
2 teaspoons virgin coconut oil
1 1/2 teaspoon cumin seeds
1 teaspoon garam masala
1 teaspoon coriander powder
1 tbs turmeric powder
6 cloves of garlic, minced
1-inch fresh ginger, minced
2 tablespoon chili paste
1 bunch of fresh cilantro
1 cup red onion, chopped
3 large ripe tomatoes, chopped
1/2 cup roughly chopped celery
1/2 cup chopped red bell pepper
1 inch of jaggery or 1 tsp raw sugar
1/4 teaspoon pink rock salt

Preparation:
Soak the black eyed peas and lentils, in separate containers with double the water to cover, overnight or for at least 4 hours. Drain and rinse; set aside. Chop your onion, garlic, and ginger.
In a deep pan, add coconut oil and heat on medium. Add cumin seeds and mix until they pop, being careful not to burn. Add in the ginger, garlic and onion and sauté for 4 minutes or until onion is translucent.
Add in all the spices and mix for a few seconds. Add in the celery, bell peppers, tomato and chili paste to taste and cook for 4 minutes until tender and mushy.
Add the lentils, peas, salt and 3 cups water. Cover and cook for about an hour or until the lentils are soft.
Soak rice for 30 minutes. Drain and rinse. Boil salted water, then add rice. Cook for 6 minutes. Drain.
Taste stew for salt and spice. Add spices or more water, if needed. Add half of your cilantro, and reserve the rest for serving.
Serve hot atop or alongside a bowl of rice.

Pairs well with fresh naan, roti or banana chips.

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College Cooking: Not Yo Mama’s Tomato Soup (V, GF, fat-free option)

It's that time of year again! Autumn. The trees are beautifully colored, the breeze is cool, and it's time to eat warm nourishing meals! I decided to keep this recipe low-fat and low sodium for those of you watching your intake, especially if you are indulging in desserts like me :D

Crockpot: 10 hours | Servings: 1-2

2 medium Tomatoes, diced
1 clove of Garlic, minced
1/2 small Onion, diced
1-2 handfuls of Mushrooms, minced
1 3/4 cup Veggie Broth
1/4 cup Tomato Sauce
2 tsp Chickpea Flour
2 tsp unsweetened plant milk

1 tbs Nutritional Yeast Flakes
1 tbs turmeric powder
1 tsp raw cane sugar
1 tsp onion powder
1 tsp garlic powder
1 tsp black pepper
1 tsp dried basil
1/2 tsp sea salt
1/4 tsp cayenne pepper
Glug of vegan Balsamic Vinegar (could try red wine or apple cider vinegar)
1 bay leaf
Fresh Cilantro to taste

Add everything to lined crockpot. Stir. Cook on low for 10 hours. This is a chunkier soup, but you can blend the tomatoes if you want it creamier. Also add more flour towards the end to thicken if you don't like thin broth.
If you follow the 80/10/10 diet, this would be great as a cooked dinner with some rice or pasta. Otherwise serve with a tortilla chips, oyster crackers, or a sandwich. The basic recipe for a jammin' grilled avocado sandwich is below.

Two slices of bread (I recommend everything)
1/2 avocado, mashed
Earth Balance vegan buttery spread
Maine Coast Sea Kelp Granules, dash
Onion Powder, dash
Lemon Juice, squeeze (optional)

Butter your bread on the outside. Mix all the ingredients. Medium heat a lightly greased flat pan. Spoon mixture onto bread. Grill on each side for a minute or two until golden-brown. Yum!

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College Cooking: Superfood Power Bites (V, GF, Raw)

Prep time: 10 minutes | Fridge time: 30 min - 1 hour | Yields: 8-10 bites (serves: 4-5)

Depending on what brand you use all the ingredients below can be certified raw, gluten-free and vegan.

1 cup Coconut flour

1/2 cup Peanut flour

2 tsp Lucuma powder

1 tsp Golden Flaxseed meal

1 tsp Ground Cinnamon

1 tsp Turmeric powder

1 tsp raw Cacao powder

1 tsp raw Coconut Sugar

1/2 tsp Himalayan Pink Salt

1 tsp Pure Vanilla Extract

1/4 cup Pure Maple Syrup*

1/3 cup virgin Coconut Oil, melted

1/8 cup raw nut or seed milk **

1/2 tsp vegan chocolate Shakeology (optional)

1/2 tsp Garden of Life raw fiber (optional)

1 drop liquid flavored Stevia (optional)

1/2 tsp raw cane sugar (optional)

* I used Grade A (medium amber) syrup, but use Grade B if you plan to bake these out and throw a teaspoon of baking powder in the mix.

** or any non-dairy milk. I used a lightly sweetened vanilla cashew milk I made.

Line a small glass pan with parchment paper.

In a large mixing bowl add your flours and powders. Mix with a fork.

Add in your wet ingredients. Begin folding and kneading the dough, but don't overwork it.

Wipe the inside of the bowl that contained your coconut oil to lightly grease your fingers. Roll dough into balls. Roll in cane sugar, if desired. Place in your pan and cover.

Refrigerate for an hour if you can stand to wait that long.

Serve with a tall glass of your favorite mylk. Enjoy.

I like to have one of these in the morning with my banana coconut water because the fiber keeps me full and the vitamins keep me focused. They are also a good post-workout treat because they are packed with protein for muscle repair. They're a good snack for any time really!

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College Cooking: Carrot Puree with Mushroom TVP Mince over Veggie Pasta

Servings: 1 large plate or 2 small bowls |  Time: 30 minutes

3/4 cup penne pasta

Earth Balance butter

Go Veggie Parmesan

2-3 organic big carrots

handful o' baby bellas

few sprigs of cilantro

a clove of garlic

1/4 cup TVP

2 tsp Nooch

1/4 onion, diced

1/2 cup veggie broth

1/2 dairy-free milk

1/2 tsp turmeric

1/8 tsp cayenne

1/4 tsp pepper

pinch sea salt

Bring a small pot of lightly salted water to boil. Wash and quarter your carrots. Add to boiling water, uncovered, for 10-15 minutes. Use a slotted spoon to remove the carrots and place in a food processor. Set aside to cool. Reserve the water.
Meanwhile, add your TVP and 1/2 cup of low-sodium veggie broth to a small bowl. Set aside to rehydrate for 10 minutes.

Add cayenne, turmeric, pepper, nutritional yeast, and a pinch of sea salt to the food processor. Add your favorite non-dairy milk (I used plain almond but soy would also work well). Blend a few times.

Mince your onions and garlic. Sauté in a small pan with a little Earth Balance. Add half to your carrot puree. Blend. Add more milk or veggie broth to your desired consistency. I also left a few carrots chunks in my puree.

Bring your reserved water to a boil again. When ready, add your pasta. I used gluten-free multicolor veggie penne, but use your favorite. When ready (mine took 5 minutes) drain and add back to pot. Stir in a teaspoon of Earth Balance and a few generous sprinkles of cheese. This reminds me of picky toddlers who only like pasta this way. Or poor unhealthy college students...but we're adding veggies!

Slice one mushroom into four. Mince all the rest. Add to your sauté pan of garlic and onion with the TVP. Cook over a medium-low heat for 5 minutes.

Plate your pasta. I made a hole in the middle. Pour your carrot puree. Add your mince. Sprinkle with cilantro and vegan parm...

Enjoy!

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Back to School + Make Ahead Meals

Hey everyone!

The blogosphere has been quiet for me because I am back on campus for my senior year. So far things are going well: new people, challenging courses, fitness classes on campus, service projects, and busy in general. As a college student, time can be limited. So can funds, ingredients, and cooking space. I have been adjusting to these new limitations and making some nice meals, but nothing recipe worthy. Pictures are, as always, on my Instagram.

Today I decided to do some make-ahead meals. I know meal-prep can be very useful for those with busy schedules, whether you have school, work or a combination. Some meals freeze particularly well. This soup I made will be good for a chilly October approaching :)

Hearty Lentil Carrot Cabbage Soup
Serves: 6 | Prep: 5 minutes | Cook time: 15 minutes

Water, 4-5 cups 
Lentils, 1 cup 
Garlic, 1-2 cloves (minced)
Onion, 1 (finely diced)
Vegetable broth base, 4 tsp 

Purple cabbage, 2 cups (shredded) 

Carrots, 1.5 cups (shredded) 

Ginger paste, 1.5 tsp 

Lemongrass paste, 2 tsp 

Sesame oil, 1 tsp 

Chili powder, 3/4 tsp 

Turmeric powder, 1/2 tsp 

Black pepper, ground to taste 

Himalayan pink salt, ground to taste 

Dash of Ground Coriander 

Dash of Ground Paprika 

Dash of Ground Cumin

In a large pot, sauté your garlic and onion in a few teaspoons of water until aromatic and translucent. Add 4 cups of hot water. Add 1 cup of uncooked lentils.
Set heat to medium-high. Stir in the broth base, sesame oil, lemongrass, and ginger. Set timer to 15 minutes and put lid on at a tilt. As the broth is brought to a simmer, begin to shred carrots into a measuring cup. Then wash a few outer cabbage leaves and slice into long strips. Half these into smaller pieces and set aside. To the broth add your dry spices.
Stir and let simmer. When there is 5 minutes left on the timer add in your shredded carrots and cabbage. Stir in up to an extra cup of water to reach your desired soup consistency.
Let soup cool for 5 minutes before serving or pour into a large Tubberware for the freezer :)

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Black-Eyed Pea Curry

Prep time: 5 minutes | Cook time: 40 minutes | Serves: 4

3 cups of soaked (1 cup dry) black-eyed peas or 2 15-ounce cans

1 cup basmati or jasmine rice

3 tbs coconut oil

3 tbs garbanzo bean flour (besan/gram)

1 tsp brown mustard seeds

3/4 tsp cumin seeds or ground cumin

1 tsp hing/asafetida or 1 clove minced garlic

1/2 large onion, chopped

1 thumb fresh ginger, diced

2 vine-ripped tomatoes, chopped

1 cup vegetable broth

2 tbs lemon juice, squeezed

1-2 bay leaves

1 tsp coconut sugar

1 can coconut milk

2 tsp turmeric

1 tsp coriander

1 tsp paprika

1/2 tsp chili powder

1/4 tsp cayenne pepper

1 tsp sea salt + 1 tsp extra

1 jalapeño or green chili (optional)

4 tbs or 1/4 cup fresh cilantro, chopped (extra for garnish, if desired)

I soaked my black-eyed peas overnight for 7 hours. Drain and rinse the beans, remove floating shells and debris. Add to a medium pot with just enough water to cover and 1 tsp sea salt. Cook on high for 15-20 minutes. Similarly, follow the directions on your package of rice. Meanwhile...

Chop your onion, cilantro, ginger and tomatoes. Heat 1 tbs of oil in a large pot over medium heat. Add mustard and cumin seeds, stirring until they pop. Add more oil and then the flour, keep it moving so as not to burn. When slightly golden and aromatic, push to the side and add 1tbs more oil. Add your hing or garlic, stirring until fragrant.

Add onion, ginger and tomato plus the veggie broth. Boil for 5 minutes and then add your lemon juice plus bay leaves. Simmer with lid for 15 minutes. Remove the leaves, add sugar and salt. Once thick, add your coconut milk and rest of spices. Simmer for 10 minutes. Add your beans and cilantro, then remove from heat. 

Serve with plain or jeera rice and rotlis.
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This is a really fantastic recipe because even though it has a lot of ingredients, it is very simple. The stove does most of the work, you just need to give it the goods. When I first started making Indian food, I thought everything was supposed to burn your mouth and have curry powder in it. I have come a long way! A few great things I've learned since exploring this cuisine: it's full of healthy ingredients, I get to learn some Hindi, it's really easy to make vegan, and it can be as complex or simple as you have time for :)

See here on my Instagram