10 Minute Mediterranean Salad (HCLF Vegan)

Serves: 1-2 | Time: 10 minutes

1 cup Israeli Couscous
1.25 cups Veggie Broth
1 tbs chopped Basil
1/2 tsp Turmeric
1/2 tsp Cumin

3 cups chopped Kale Salad Mix*
1 cup precooked Blackeyed Peas
1 cup frozen Peas & Carrots
1 tbs natural Peanut Butter**
1 tbs fresh Lemon Juice
1-2 tbs filtered Water
1 tsp Red Curry Paste

* I buy this from Costco. Trader Joe's also sells an identical product called Cruciferous Crunch Collection
** Make sure the only ingredient is peanuts

In a small to medium-sized pot, add your veggie broth and spices. Cover and set on high heat to boil. Meanwhile, chop your basil. When the water is boiling, add your couscous and basil. Stir and turn heat to low. Cover and let simmer for 8-10 minutes (until water is absorbed).
Meanwhile, in a medium pot or large saucepan add the frozen peas and carrots (can be thawed/defrosted first, but you will need to add a little more water if you do this). Cook, covered, for 5-8 minutes on medium.
Meanwhile, grab a small bowl and whisk together the peanut butter, lemon juice, red curry paste and water. Stir this sauce into the vegetable mix. Add your beans in the last few minutes of cooking.
In a large serving bowl, spoon the spiced couscous and top with the veggie mixture. Enjoy :)

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Peach Banana Bliss Soft Serve (Raw Vegan)

Serves: 1-2

5 frozen Bananas
2 ripe Peaches
1 cup Water

You can omit the water if you have a Vitamix or want a thicker blend but I found it helpful when blending the peaches. You want to make sure to blend the peaches prior to adding the bananas so that the peel gets shredded.
Make sure your bananas are spotty before you freeze them! Mine were ultra ripe and sweet. I broke them into chunks and froze them for about 20 hours. You can let them defrost for an hour if your blender isn't that strong, but then it might get a little too soft.
Make sure your peaches are soft and juicy! Mine were fresh and room temperature.
This will give you good vibes all day!
Enjoy :)

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"Ease Into Raw" Savory Garden Zoodles (GF Vegan)

My parents are not vegans or raw foodists, but they are trying to eat mostly plant-based and enjoy the meals I make for dinner. However, they rarely eat raw fruits and vegetables which is vital for health. I decided to ease them in by making pasta! This provides the warmth and heartiness of a cooked dish with the refreshing lightness of a raw meal.

Serves: 3 | Time: 35 minutes

4-5 medium Zucchini
2 1/2 cups Tomato Sauce
1 1/2 cups Diced Tomatoes
3/4 lb raw Kale, destemed
1 1/2 cups fresh Green Peas
1 cup cooked Lima Beans
1 cup cooked Chickpeas
3 large Carrots, chopped
1/2 Red Onion, diced
2 Celery Stalks, diced
1 Lemon, squeezed
1 cup Vegetable Broth
1 tbs Italian Seasoning
1 tsp Celery Seeds
1 tsp ground Cumin
1 tsp ground Turmeric
1/2 tsp Garlic Powder
1/2 tsp Cinnamon
1/2 tsp Paprika
1/4 tsp Cayenne
Dash of Pink Salt
Dash of Black Pepper
Optional: Cherry Tomatoes

To begin, spiralize your zucchini or any summer squash. Add to a large mixing bowl and squeeze half of your lemon on top. Toss and set aside.

Destem your kale and chop (if  necessary). Add to a steamer and cook for 15 minutes. Meanwhile, chop your veggies.

To a large saucepan, add half of your veggie broth and turn the heat to medium. When small bubbles appear, add your onion and cook for a few minutes. When fragrant, add the rest of your vegetables and simmer for 5 minutes.
When the liquid begins to evaporate, add the rest of your vegetable broth, tomato sauce, diced tomatoes, and spices. Let simmer for 10 minutes with the lid on.

When your kale is done, squeeze the rest of your lemon on top and stir it into your veggie tomato sauce with your beans.
Pour over zoodles, toss and serve in large bowls. Garnish with cherry tomatoes, if desired. Enjoy! :)


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30 Minute Meals: Super Simple Stirfry (GF Vegan)

Serves: 1-2 | Time: 30 minutes

1 cup Volcano Rice (or other)
1lb bag Mixed Veggies, thawed
1/2 head Bok Choy, chopped
1 tbs low-sodium Tamari
4 ounces Orange Juice
1-2 tsp Sriracha sauce
1-2 tsp Ginger paste
1/2 tsp Sesame Seeds
1/2 tsp Onion powder
1/2 tsp Garlic powder
1/2 tsp Sea Kelp Granules
1/2 tsp powdered Turmeric
1/4 tsp ground Cinnamon
1/4 tsp ground Cumin

Rinse your rice and add it to a medium-sized pot with the amount of water recommended by your package's directions. Cover and turn heat to high so it will boil. Meanwhile, wash your bok choy stalks and slice them in half lengthwise. Then chop it into ribbons. Add this to a large sauce pan with your thawed veggies (I chose a carrot, broccoli and cauliflower mix). Add your spices and sauces. Stir and let marinade.
When the water is boiling for your rice, turn the heat to low and let it simmer for 30 minutes.
When there is 15 minutes left on your rice, turn the heat on medium for your veggies. Cook for the remaining 15 minutes with a lid, stirring occasionally.
When done, serve your veggies on the bed of rice and top with sesame seeds. Enjoy! :)

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Fresh Spring Rolls and Homemade Dip (GF Raw Vegan)

Spring Rolls:
4 Rice Paper Wrappers
3 medium-size Carrots
1/3 Persian Cucumber
1 Champagne Mango
1 cup Alfalfa Sprouts
Few sprigs Cilantro

Dipping Sauce:
3 tbs (or more) Filtered Water
2 tbs Natural Peanut Butter
1 tsp Coconut Aminos
1/2 tsp Sriracha

In a small bowl, mix the ingredients for your dip with a whisk. Let infuse while you prepare the rolls.
Wash and peel your veggies if necessary. Julienne the carrots and cucumber into small strips about two inches long.
Cut your mango into thirds by making two cuts along either side of seed down from the top of the fruit. Slice into strips while still in the peel and trace around the edge of the peel with the tip of your paring knife.

Soak your rice paper wrappers as you make each roll. I filled a large pan with warm water and submerged each for 30-40 seconds.
In the middle of your wrapper, add a handful of sprouts and a pinch of cilantro leaves or the whole sprig. Lay 4 strips of cucumber, carrot and mango.

To wrap, fold the top and bottom over the filling. Then gently pull one side over and tightly tuck against the filling before rolling once. Finish wrapping your roll and repeat.
Using the leftover veggies for a platter. Everything tastes delicious with the sauce! Don't be afraid to double dip ;)

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Cinco de Mayo: Savory Lentil-Stuffed Tamales (GF Vegan)

Yields: 10 tamales | Serves: 3 | Prep time: 30 minutes | Cook time: 45 minutes

Basics:
10 Corn Husks, soaked
Kitchen String (optional)
3 sheets of Aluminum Foil

Dough:
2 cups Corn Flour (Masa Harina)
1 tsp aluminum-free Baking Powder
1/2 cup extra virgin Coconut Oil*
1 1/2 cups Vegetable Broth
5 drops of Liquid Smoke
1 tsp Veggie Bouillon**

1/2 tsp Celtic Sea Salt

Stuffing:
1 cup cooked Lentils
1/2 can yellow Corn
1/2 can Green Chilies
1 tsp Veggie Bouillon
4 drops Liquid Smoke
2 cloves Garlic, minced
1/4 red Onion, minced
Dash of ground Cumin
Dash of sweet Paprika

Sides:
1 cup dry white Basmati Rice
1 can of Mixed or Black Beans
1/2 can diced roasted Tomatoes
1/2 can chopped Green Chilies
1/2 can yellow whole Corn
Dash of Ceylon Cinnamon
Dash of Red Chili Flakes
2 cloves Garlic, minced
1/4 red Onion, minced
1/2 cup fresh Cilantro
1/2 Lime, juiced

* The oil may be omitted and replaced with blended creamed corn for a lower fat version!

** I use Better Than Bouillon brand's Vegetable Base. It is vegan and organic. The consistency is like jelly and it comes in a glass jar. All the products I use in this recipe are low-sodium or no salt added. You can adjust to your tastes of course.

Before beginning, make sure you have an oven-safe deep dish rectangular pan and wire rack that you can use for steaming your tamales.
Soak 10 corn husks in warm water. Rinse 1/2 cup of dry lentils and boil in a small pot for 10 minutes or used canned lentils, alternatively.

Meanwhile, let's begin the stuffing! Put a non-stick pan over medium heat and add 1 tsp of veggie bouillon with some water. Chop your onion and garlic, add to the pan and sauté until fragrant. Open your cans of corn and green chilies; drain and rinse the corn. Stir half of each into the pan with your spices. Drain the lentils and add two cups to your pan. Stir in the liquid smoke and remove from heat.

Now, to make your dough, add all the dry ingredients to a large mixing bowl. Melt 1/2 a cup of virgin coconut oil by microwaving for 30 seconds. The solid oil will expand so use just under half a cup OR replace with an equal amount of blended creamed corn. Add your veggie bouillon and liquid smoke to the veggie broth and microwave for just over a minute. Meanwhile, thoroughly mix the coconut oil or creamed corn into the dry ingredients. Finally, stir the veggie broth into the dough until paste-y.

Remove the corn husks from the water and squeeze off excess liquid. Lay on paper towel or cutting boards. Make sure the husks are laying lengthwise vertically. Use a large spoon to scoop a ball of dough onto each husk. Place the ball in the center and press down with your fingers. You want to leave an inch or two on the top and bottom of the husk. The dough can go close to the edges to help your tamale stay shut after rolling. The dough shouldn't stick to your fingers are should make a nice oval shape, about 1/4-1/2 inch thick.

Now, spoon 1-2 tablespoons of the filling into the center of each dough pocket. Flatten slightly with your fingers, but make sure it runs lengthwise. To fold, bring either the right of left side of the corn husk towards the center of the tamale. Then, pull the opposite side up so it brings the dough together. Tuck one side under the other and wrap the husk around snugly. Now fold the ends over and flip the tamale over. Repeat for all 10. You can tie them with kitchen string, if desired.

Preheat your oven to 400F. Add you wire rack to the deep pan. Make sure the rack is at least an inch off the bottom. Add enough water to cover the bottom, as much as possible without touching the rack, and a few drops of liquid smoke. Place the tamales on the wire rack. Cover the pan with 3 layers of aluminum foil. Place in the oven and steam for 40 minutes.

To make the sides, soak your rice for 30 minutes while the tamales cook. Then, drain and add to a small pot with enough water to cover the top of the grains and the juice from your diced tomatoes. Boil for 6 minutes. In the pan you used for your stuffing, add your minced garlic and onion. Cook until soft, then add the remaining corn, chilies and lentils. Stir and add your spices. Drain and rinse a can off beans, add to the pan. Stir in half the can of tomatoes and half a lime worth of juice. Chop some cilantro and toss in the end.

Serve with guacamole and vegan queso fresco, if desired. Try not to eat them all yourself!
Enjoy :)

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Roasted Red Pepper Kale Chips (GF Vegan, Low-fat)

Serves: 2 | Cook Time: 45 minutes

Roasted Red Pepper Hummus:
1/2 cup dry Chickpeas
1/2 red Bell Pepper
1 tbs Lemon Juice
1 tsp ground Cumin
1/2 tsp Coriander
1/2 tsp Paprika
1/4 tsp Cayenne
Salt & pepper (optional)

Soak your chickpeas for 8 hours minimum. Drain and rinse. Preheat oven to 400F.
In a small pot, boil the chickpeas uncovered for 25 minutes or until soft. Meanwhile, roast your pepper for the same time.
Drain the chickpeas. Blend while still hot in a food processor with your lemon juice and spices until smooth. Add your pepper and pulse blend.


Kale Chips:
1/2 pound Kale (250g)
3 tbs Red Pepper Hummus*
1 Lemon, Fresh Squeezed Juice
1 tbs Nutritional Yeast
1/2 tsp Cayenne
1/2 tsp Paprika
3 tbs Water

*If you would prefer to simplify things, you can buy roasted red pepper hummus but I can never find one that is oil-free and low-sodium in stores.

Preheat oven to 400F. In a large mixing bowl, add your kale and massage for one minute. Mix your hummus, water and lemon juice. Pour it over the kale and toss, then sprinkle on your spices while mixing.
Spread onto two baking sheets lined with aluminum foil or non-stick covering (Silpat, baking paper, etc). Make sure they do not overlap. Bake for 20 minutes and keep an eye on your chips; they can burn easily but they are so worth the effort.
When done, most will slide of the tray but some may need a spatula. They will be cool enough to eat immediately. Enjoy! :)

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