Chocolate Coco Pots
Rich, chocolatey mousse-like little pots of yumminess –and no dairy involved. It gets its creaminess from coconut cream. Top with whipped coconut cream and shaved chocolate– you will be in chocolate heaven!
RECIPES
Almond Oatmeal Cranberry Cookies
These are like delicious little bites of Autumn! Chock full of almonds, oats and cranberries, these scrumptious morsels contain healthy fats, fiber and just the right amount of sweetness!
Nourish Bowl with Creamy Peanut Sauce
Nourish Bowl with Creamy Peanut Sauce
Sauteed veggies over a bed of brown rice, dressed with a creamy peanut/coconut sauce -- this Asian-inspired dish packs loads of fiber, protein and flavor!
Servings: 4
Ingredients
- 2 cups brown rice, rinsed
- 4 cups veggie stock
- 1 tsp olive oil
- 1 tsp sesame oil
- 1 medium red onion, thinly sliced
- 2 cloves garlic, minced
- 1/2 small red cabbage, thinly sliced
- 1 cup frozen shelled edamame
- 3 medium carrots, julienned
- 1 tbsp soy sauce, low sodium
- 1/2 tsp salt
- 1/2 tsp ground black pepper
- 1/4 tsp ground ginger
- optional seasoned Tofu, cut into strips
- COCONUT PEANUT SAUCE
- 1 1/2 cup peanut butter, natural
- 1/2 cup light canned coconut milk can add extra for a thinner sauce
- 1 lime, juiced
- 2 tbsp soy sauce, low sodium
- 2 tbsp chili sauce or Trader Joe's Soyaki
- 1/4 tsp ground ginger
- 1/4 tsp red pepper flakes increase for more heat
- 1/4 tsp ground black pepper
- Optional Garnish Roasted cashews, coconut flakes, roasted peanuts
Instructions
- Bring the rice and veggie stock to boil in a medium pot, simmer, covered on very low heat for 30 minutes or until tender and rice has absorbed the stock.
- While the rice is cooking, whisk all the sauce ingredients together in a medium bowl.
- In a saute pan, heat the oils on high heat, add the onion and garlic and stir until onion soften, about 2 minutes. Reduce the heat to med-high and add the cabbage, soy sauce, salt, pepper and ginger, stirring, until the cabbage softens, another 2-3 minutes. Finally, add the carrots and edamame, cook for 2-3 more minutes.
- To assemble, place the desired amount of rice in a large bowl, veggies on top and drizzle on the creamy sauce. Add Tofu strips if desired. Garnish if desired with roasted cashews, peanuts and coconut flakes.
Notes
Although you're getting protein from the edamame, brown rice and peanut sauce, you can bump up the protein by adding seasoned Tofu strips. You can find these ready made in the store or make your own. Recipe link here
You can save time by buying frozen brown rice, or quick cook.
Sliced bok choy would be a nice addition to this. Just add with the cabbage.
Big Salad
This is my go-to staple for lunch almost every day. It’s versatile and delicious, and ensures I get my daily dose of greens, beans and veggies. You can switch it up with whatever you like. It’s a great meal-prep item– takes about 45 minutes to prepare, then it’s ready to eat four days out of the week. Elaine Benes would be proud!
Cherry Almond Pie Overnight Oats
This is reminiscent of a delicious cherry pie. It’s quite filling, and contains healthy fats from the chia seeds, Vitamin E from the almond butter and fiber from the oats. You can switch out the cherries for fresh or frozen blueberries or strawberries, and the almond butter for peanut butter– delicious versions that are just as satisfying and delicious!
Breaking News August 2019
The latest, greatest plant-based headlines-
Read more below!
- Burger King Launches the “Impossible Whopper”
- Democratic candidate Julian Casto Announces an Animal Welfare Platform
- Pork Giant Smithfield Enters the Plant Protein Market
- COK Delivers a 20,000- Signature Petition to Nestle
- DC VegFest is a Huge Hit
- Subway Launches the Beyond Meatball sub
- 7-Eleven Launches Beyond Meat Sausage Pizza
- Starbucks Offers Vegan Yogurt and Bagels
- London University Bans Meat
- Kroger Sells Vegan Eggs
AUGUST
(Click each headline for more info:)
Burger King Launches the “Impossible Whopper” Nationwide
After a successful test phase, Burger King officially dropped its Impossible Whopper in all of its 7,200 stores nationwide. Unlike the classic Whopper, the Impossible Whopper features a plant-based alternative to beef offered by Impossible Foods. The demand has been so great, that many locations are reporting shortgages. I taste-tested it last week and it is indeed scrumptious!
On the Political Front
Animal welfare enforcement actions have plummeted 65 percent under the Trump administration, according to the Washington Post this week, leading to truly torturous conditions for animals going unchecked. Pledging to undo some of this damage, Julian Castro became the first major candidate this cycle to announce a wide-ranging animal welfare platform for his candidacy. While Castro isn’t an herbivore himself, there are two vegans running for president: Sen. Cory Booker and Rep. Tulsi Gabbard. Kudos! (see pic below)
Smithfield Pork Enters the Plant-Based Protein Market
Smithfield Foods, a $15 billion food company, is launching a new line of soy-based products under its Pure Farmland brand, including burgers, meatballs and breakfast patties,
COK Delivers Signatures Against Nestlé Cruelty
Compassion Against Killing (COK) turned up the August heat on Nestlé at its VA headquarters! DC’s ABC7 had cameras rolling as their giant inflatable cow soared overhead and they delivered more than 20,000 petition signatures against cruel horn removal in young calves — a brutal and unnecessary practice documented in COK’s recent investigation of a Nestlé supplier. See more at www.cok.net.
DC VegFest Hits It Out of the Park
In an exciting new venue — Nationals Park, home of baseball’s Washington Nationals — COK’s DC VegFest was a home run, drawing over 15,000 vegans and pre-vegans to the celebration! From inspiring speakers and live cooking demos, to delicious vegan food, fun activities for the whole family, a VIP lounge, and more, the largest vegan festival on the East Coast was hotter than ever this year. DC Mayor Muriel Bowser even declared August 11 “DC VegFest Day!”
Subway Launches Beyond Meatball Sub
Following years of campaigning by COK, joined by thousands of requests from consumers, Subway will be launching a partnership with Beyond Meat to test a plant-based meatball sub in 685 stores! Let’s hope they go nationwide very soon.
7-Eleven Launches Vegan Beyond Meat Sausage Topped Pizza
Beyond Meat pizzas are now available at select 7-Eleven Canada locations featuring the brand’s vegan Beyond Sausage crumbles. The popular convenience chain says it hopes to satisfy its customer’s cravings for delicious pizza while also supporting their desire for “more sustainable and humanitarian products.” Let’s hope the USA can enjoy this soon, too!
Vegan Yogurt and Plant-Based Everything Bagels are Now at Starbucks
The largest coffeehouse chain in the world has not ignored the public’s rising preference for plant-based food.
University Bans Meat
Goldsmith’s University in London banned beef from all campus shops and cafes. The University will no longer serve any meals made with beef, as part of its goal to become carbon neutral by 2025. See more here: https://www.livekindly.com/this-university-just-banned-beef/
Kroger is Now Selling Vegan Eggs in 2,100 Stores
More than 2,000 Kroger-owned stores will soon stock vegan eggs made by JUST. The food tech company makes its JUST Egg — which comes bottled in liquid form — with mung beans, which help it gel and cook like egg, and turmeric, which gives it a natural golden color. The cruelty-free egg looks, cooks, and tastes like animal-based egg, and can be used to make dishes like omelets, crepes, French toast, and scrambled eggs.
Zesty Basil Eggplant with Dates
Eggplant provides the “meaty” base for this dish, spiced up with ginger, cayenne and sweetened with juicy dates. Serve it over brown rice or pasta for a filling and delicious dinner!
Sassy Sweet Potato Fries
Using sweet potatoes instead of regular white potatoes is a real health boost, not to mention a flavor boost as well! These fries have great flavor with added spices and seasonings, and baking them is a healthier cooking method as well. I’ve tried repeatedly to get them crisp in the oven, which doesn’t always work. If you have an air fryer, it would work wonders! Either way, these fries taste great or as one of my students exclaimed, “I could eat these every day!”
Tuscan White Bean Dip
Tuscan White Bean Dip
Creamy and garlicky, perfect for scooping onto crackers or chips. A great starter for an Italian-themed meal! This recipe was borrowed from Giada de Laurentiis and tweaked slightly.
Servings: 6
Ingredients
- 1 15-oz can cannellini beans, drained and rinsed
- 4 cloves garlic
- 1 1/2 tbsp fresh lemon juice
- 1/3 cup extra virgin olive oil
- 1/4 cup fresh Italian parsley leaves, loosely packed
- zest half a lemon
- 1/2 tsp salt, to taste
- 1/4 tsp ground black pepper, to taste
Instructions
- Place all ingredients in a food processor.
- Pulse a few times until the mixture is combined You want to have some texture.
- Season with salt and pepper, to taste.
- Transfer the mixture to a small bowl. Garnish with some chopped Italian parsley and a drizzle of olive oil.
- Serve with your favorite crackers, chips or toasted pita bread.
Zesty Salsa
This recipe is a combination of tweaking various salsa recipes to come up with just the right blend of veggies, spices and herbs. It has a lot of ingredients but comes together quickly in a food processor. My husband loves it and requests I make it almost every weekend.
Perfect Tomato Soup
A wonderful soup to warm you up on a chilly Fall or Winter day! Chock full of carrots, tomatoes and other veggies, made creamy with coconut milk. Similar to Noodles & Company soup, it’s perfection!
Nutty Coconut Granola
Nutty Coconut Granola
This is absolutely delicious and chock full of oats and nuts for a healthy breakfast or snack. The oats provide fiber and the nuts and seeds are loaded with hearty-healthy fats, vitamins and protein. Pour your favorite plant-based milk over and enjoy a bowl of heaven!
Servings: 4
Ingredients
- 1 1/2 cups rolled oats, old-fashioned
- 1/2 cup unsweetened coconut flakes
- 1/4 cup raw almonds, slivered or chopped (if whole, break up in food processor first)
- 1/4 cup raw pecan halves
- 1/4 cup raw walnuts
- 2 tbsp sunflower seeds
- 2 tbsp pumpkin seeds
- 1/2 tsp cinnamon, ground
- 1/4 tsp Kosher or sea salt
- 2 tbsp coconut oil
- 1/4 cup almond or peanut butter (if omitted, increase oil to 3 tbsp)
- 1/4 cup pure maple syrup
- 1 tsp pure vanilla extract
Instructions
- Preheat oven to 325 degrees F
- Add oats, coconut, nuts, seeds, cinnamon and salt to a food processor
- Pulse until broken into med-course pieces and combined
- In a microwave-safe bowl, combine coconut oil, maple syrup and nut butter. Heat on medium (number 5) for two minutes until melted. Whisk to combine.
- Add vanilla and whisk again.
- Pour wet ingredients into food processor with nut/oat mixture. Pulse until just combined. Keep the mixture somewhat chunky.
- Spread mixture onto a silicone-lined baking sheet in an even layer.
- Bake for 18 minutes, turn pan and bake 5 minutes more. Watch to make sure it doesn't burn. The granola should be golden and fragrant.
- Let cool, stir to break up chunks a little depending on how chunky you like your granola.
- Store in a sealed container or bag for up to 10 days. This can freeze for up to one month.
- Enjoy alone, with plant-based milk and with added fruit, fresh or dried, or layered in a parfait with plant-based yogurt and fruit!
Curried Chickpea Salad
Made with the protein-packed chickpea, this wonderful salad is not only tasty but healthy, with plenty of fiber and minerals like iron. Make it into a sandwich on toasted whole grain bread, snuggle it in a wrap with fixins or on pile it on top of a green salad for a complete meal!
Hearty Pumpkin Pancakes
Fluffy and fragrant with cinnamon, cloves and pumpkin, these hearty pancakes are gluten-free because they are made with fiber-rich buckwheat flour. The pumpkin provides plenty of beta-carotene and the warming spices are rich in antioxidants. You can use two (free range) eggs or go vegan by substituting two flax eggs.
Eggplant Pomodoro Pasta
Eggplant Pomodoro Pasta
If you love eggplant like I love eggplant, this recipe is for you! Diced eggplant, sauteed until tender with garlic and olive oil, tossed with fire-roasted tomatoes, olives and capers creates a fresh, light sauce. Serve it over a whole grain or high protein pasta topped with a sprinkling of nutritional yeast and chopped parsley.
Ingredients
- 2 tbsp extra-virgin olive oil
- 1 medium eggplant (about 1 pound), cut into 1/2" cubes
- 2 cloves garlic, minced
- 1 can tomatoes, fire-roasted, diced
- 1/2 cup Kalamata olives, pitted, chopped
- 2 tbsp red wine vinegar
- 4 tsp capers, rinsed
- 1/2 tsp salt, Kosher or Himalayan
- 1/2 tsp freshly ground black pepper
- 1/4 tsp crushed red pepper flakes optional
- 12 oz whole grain, rice, quinoa or spelt pasta angel hair, spaghetti or fettucine
- 1/4 cup chopped fresh parsley or basil
- 1 tsp nutritional yeast optional
- 1/4 cup pasta (see Note)
Instructions
- Put a pot of water on to boil
- Heat oil in a large, nonstick skillet over medium heat. Add eggplant and cook, stirring, until fragrant, 30 seconds to 1 minute.
- Add tomatoes, olives, vinegar, capers, salt, pepper and crushed red pepper (if using) and cook, stirring, until the ingredients soften, begin to break down and combine, 5-7 minutes.
- Meanwhile, cook pasta (of your choice) in boiling water until just tender, about 6-7 minutes or according to package directions. Drain and divide the pasta among four shallow bowls. Spoon the eggplant sauce over the pasta and sprinkle with parsley, basil and nutritional yeast.
Notes
Try to use a pasta with a higher protein content. Examples are brown rice pasta, quinoa pasta or red lentil pasta.
Eggplant Pomodoro Pasta
If you love eggplant, this recipe is for you! Diced eggplant, sauteed until tender with garlic and olive oil, tossed with fire-roasted tomatoes, olives and capers creates a fresh, light sauce. Serve it over angel hair pasta or spaghetti topped with a sprinkling of nutritional yeast and chopped parsley.
- 2 tbsp extra-virgin olive oil
- 1 medium eggplant (about 1 pound), cut into 1/2" cubes
- 2 cloves garlic, minced
- 1 can tomatoes, fire-roasted, diced
- 1/2 cup Kalamata olives, pitted, chopped
- 2 tbsp red wine vinegar
- 4 tsp capers, rinsed
- 1/2 tsp salt, Kosher or Himalayan
- 1/2 tsp freshly ground black pepper
- 1/4 tsp crushed red pepper flakes (optional)
- 12 oz whole grain, rice, quinoa or spelt pasta (angel hair, spaghetti or fettucine)
- 1/4 cup chopped fresh parsley or basil
- 1 tsp nutritional yeast (optional)
Put a pot of water on to boil
Heat oil in a large, nonstick skillet over medium heat. Add eggplant and cook, stirring, until fragrant, 30 seconds to 1 minute.
Add tomatoes, olives, vinegar, capers, salt, pepper and crushed red pepper (if using) and cook, stirring, until the ingredients soften, begin to break down and combine, 5-7 minutes.
Meanwhile, cook pasta in boiling water until just tender, about 6-7 minutes or according to package directions. Drain and divide the pasta among four shallow bowls. Spoon the eggplant sauce over the pasta and sprinkle with parsley, basil and nutritional yeast.
