Tag Archives: vegetarian

TEXAS/COWBOY CAVIAR 

15 Minute  serves 6

  • 1 can (15 oz) each) black beans, black-eyed peas, drained and rinsedUntitled design - 2021-07-29T164942.086
  • 1 can (12 oz) (341 ml) corn, , (don’t drain)
  • 1 can (10 oz) (284 ml) mild chopped tomatoes with green chilies, ( I like Rotel Brand)
  • 1/2  each red yellow and orange pepper, diced
  • 1/3-1/2 cup red onion, diced
  • 1/3-1/2 cup cilantro, chopped and loosely packed

Southwestern Vinaigrette Dressing ingredients:

  • 1 tablespoon oil  
  • zest of 1 lime
  • 2 tablespoons lime juice ( approximately 1 lime)
  • 2 tablespoons red wine vinegar
  • 2 teaspoons pickled jalapeño juice
  • 2 teaspoons sugar
  • 1 teaspoon Chili Powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon garlic salt (not powder)
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon salt
  1. First, whisk together the ingredients for the Southwestern Vinaigrette in a small bowl and set aside
  2. Now add the drained and rinsed beans and black-eyed peas to a large salad bowl along with the corn, tomatoes, and the chopped onions, veggies, and cilantro. Pour the vinaigrette dressing over the top.
  3. Mix well and serve right away or chill in the fridge for 30 minutes and give it a mix before serving.

Easy Peasy! Enjoy!

VEGAN ASPARAGUS RISOTTO

THE ULTIMATE SPRING DISHUntitled design (70)

Serves 4

Ready for some magic? This vegan asparagus risotto is incredibly rich and creamy. So many people believe that the creaminess of risotto comes from tons of butter, cream, and cheese. But all the deliciousness comes from the starch contained in the rice. This risotto is the perfect dinner for springtime. 

  • 1 bunch asparagus (20 to 30 spears)
  • 1 onion chopped
  • 2 tablespoons extra virgin olive oil
  • 1/3 cup white wine
  • 5 cups vegetable broth 
  • 1 1/2 cup Arborio rice (or Cairnaroli rice)
  • salt and pepper to taste
  • 2 spring onions
  • 1 tablespoon chopped parsley
  • 1 tablespoon fresh thyme leaves 
  • 2 tablespoons pine nuts toasted 
  1. Divide the asparagus tips from the stems. Cut the stems into small chunks and chop the onion.
  2. Heat the broth in a saucepan and bring to a gentle simmer.
  3. Heat the olive oil in a large pot. Gently cook the asparagus tips for 3-4 minutes, and set them aside.
  4. In the same pot, add the onion and sauté for 2-3 minutes, until golden. Add the rice to the pot, and let it toast for 1 minute, constantly stirring to prevent the rice from sticking to the pot and burning. Turn the heat down to medium-low and add the wine. Keep stirring until the wine has evaporated.
  5. Now it’s time to cook the rice. Set a timer to 20 minutes. Add the chopped asparagus stems, then start adding the vegetable broth one or two ladle-full at a time. Keep stirring and wait for the rice to absorb most of the broth before adding more. Continue doing this until the rice is cooked.
  6. Adjust with a bit of salt and pepper, add some chopped parsley and fresh thyme, and stir well 
  7. Cover with a lid and let the asparagus risotto rest for 3 minutes. Then give it a good final stir.
  8. Serve in individual plates, topped with the asparagus tips, some fresh thyme, spring onions, and toasted pine nuts.  Vegan parmesan is optional!

SOUTHWEST CHICKPEA SALAD

SOUTHWEST CHICKPEA SALAD + CREAMY AVOCADO-LIME DRESSING Untitled design (69)

Serves 2-3

  • 5 – 6 cups romaine lettuce, chopped
  • 1 can (14 oz.) chickpeas, drained and rinsed
  • ½ cup grape or cherry tomatoes halved
  • ½ cup fresh corn off the cob, canned is ok too
  • 1 chile pepper (hatch, Anaheim, or jalapeno pepper), seeds removed and sliced
  • ¼ cup fresh cilantro, chopped 
  • tortilla strips, to serve
  • a handful of pepitas, to serve
  • lime wedges, to serve

Avocado-Lime Dressing

  • 1 medium avocado
  • ¼ cup loosely packed cilantro stems removed/parsley works too!
  • juice of 1 lime                               
  • ¼ teaspoon cumin
  • ¼ teaspoon garlic powder           
  • salt, to taste
  • ⅛ – ¼ cup water, + more as needed

Dressing: Combine the ingredients for the cilantro-lime dressing in a small blender or food processor (I used the Nutri-bullet). Blend until creamy stopping to scrape down the sides as needed every now and then, add extra water a little at a time as needed to thin. Taste for flavor adding anything extra. Pinch more salt? Pinch more cumin or squeeze of lime? Blend well.

Salad: Assemble your salad by adding the romaine lettuce to your serving dish, top with corn, red onion, chickpeas, tomatoes, cilantro. Lastly, add pepitas (pumpkin seeds), tortilla strips and a good drizzle of the dressing, and a squeeze of lime over top.

DIY tortilla strips: Preheat oven or toaster oven to 375 degrees F. Brush 2 corn tortillas lightly with olive oil, sprinkle with a chili powder mix & mineral salt. Cut into thin strips, place on a baking sheet in a single layer, bake in the oven or toaster oven, rotating once, for about 10 – 12 minutes, until crisp and golden.)

GREEK QUINOA SALAD

FROM THE SIMPLE VEGANISTAUntitled design (68)

Serves  4-6

Prep Time: 15 min

 

  • cup dried quinoa, rinsed               
  • 1 ¾ cups water
  • 1 teaspoon garlic powder
  • 1 can (14 oz) chickpeas (garbanzo beans), drained and rinsed
  • 1 cup grape tomatoes, sliced in half (diced red bell pepper would work here too)
  • 1 cup English cucumber, diced
  • ½ red onion, diced
  • 1 jar (7 oz) kalamata olives (about 1 cup), pitted and sliced
  • ¼ cup loosely packed fresh parsley, chopped
  • 3 tablespoons fresh dill, chopped
  • mineral salt & fresh cracked pepper, to taste
  • juice of 1 large lemon
  • drizzle of extra virgin olive oil (optional)
  • pepperoncini, to serve
  • lemon slices, to serve (optional)
  • arugula, to serve (optional)

INSTRUCTIONS

Quinoa: Rinse the quinoa using a fine-mesh strainer. In a medium-size pot, add the water, quinoa, and garlic powder and bring to a boil. Cover, reduce heat, and simmer for 15 minutes. Remove from heat, uncover and let stand for 10 – 15 minutes. Fluff with a fork. Assemble: Once quinoa is ready, add in the chickpeas, tomatoes, cucumber, onion, olives, and parsley. Mix well. Season with salt, fresh cracked pepper, and the juice of 1 large lemon.

Serve on a bed of arugula or as is. Tastes great with pepperoncini and a little extra lemon juice over top. Add extra virgin olive oil if you wish. Season to taste with salt + pepper.

This dish can be served warm, at room temperature, or chilled.

MUSHROOM, ONION AND PEPPER TACOS (Rachel Ray)

 Serves 4   

Ingredients

  • 3  tbsp. canola or olive oilUntitled design (35)
  • 3/4 lb. cremini mushrooms, wiped clean and sliced
  • 3 poblano chiles—halved lengthwise, seeded, and thinly sliced
  • 1 large onion, quartered and thinly sliced          
  • 4 large cloves garlic, thinly sliced
  • 1 large jalapeño, thinly sliced                              
  • 1 tbsp. (a scant palmful) ground cumin
  • 1 tbsp. fresh thyme leaves, chopped                   
  • Salt and pepper
  • 1 lime, juiced (about 2 tbsp.)                               
  • 12 small (5- to 6-inch) soft corn tortillas

Toppings: chopped or shredded little gem lettuce, crumbled queso asadero or queso fresco, diced tomatoes, fresh cilantro, and hot sauce

Directions

Heat a large skillet over medium-high to high. Add the oil, three turns of the pan. Cook the mushrooms, stirring occasionally, until browned, about 8 minutes. Add the poblanos, onion, garlic, jalapeño, cumin, and thyme; season with salt and pepper. Cook, tossing often until the chiles are crisp-tender, about 5 minutes. Douse with lime juice. 

In a large, dry skillet over high heat or directly over the open flame on a gas stovetop, cook the tortillas, turning occasionally, until charred in spots, about 2 minutes.

Fill the tortillas with the poblano mixture; top with lettuce, cheese, tomatoes, cilantro, and hot sauce. 

 

CHICKPEA TACOS

Buffalo Chickpea Tacos are a quick, easy and delicious meal ready in 20 minutes!

Vegan, gluten-free, and WFPB recipe. 

Author: Julie | The Simple Veganista

Ingredients

  • 1 ½ cups cooked chickpeas (garbanzo beans) or 1 can (15oz.), drained and rinsed
  • 1 tablespoon tamari
  • 1 teaspoon garlic powderchick peas
  • ½ teaspoon cumin
  • ½ teaspoon paprika (regular or smoked)
  • ½ teaspoon onion powder
  • 1 – 2 tablespoons hot sauce (sriracha, Franks, etc.), or to taste
  • 6 corn tortillas, warmed
  • ½ avocado, sliced
  • ¼ head cabbage (red or green), shredded
  • 2 green onions, thinly sliced
  • ¼ cup cilantro (optional)  Not for me Dr. C
  • sour cream 
  • lime wedges, to serve

Directions

Spiced Chickpeas: In a small pan, combine the chickpeas, garlic + onion powder, cumin, paprika, tamari, and as much hot sauce to suit your taste. Warm chickpea mixture over medium heat until warmed through. Alternatively, warm the chickpeas in the microwave, using a microwave-safe bowl, for 45 – 60 seconds.

Warm the tortillas: I do this carefully on the stovetop over an open flame to give it some charring on the edges. Stack them on top of each other to keep them warm, you can also place them in a tortilla warmer.

Assemble: Layer each tortilla with buffalo chickpeas, avocado, cabbage, green onions, cilantro, and a drizzle of sour cream

Serves 3, two tacos per serving

Store: Leftover chickpea mixture can be stored in the refrigerator for up to 5 – 6 days, in a covered container.

Call to make an appointment:  517.627.4547

Going Meatless…why? Aren’t we supposed to eat meat?

Because going meatless once a week may reduce your risk of chronic preventable conditions like:

  • cancer
  • cardiovascular
  • disease
  • diabetes
  • obesity

And going meatless once a week can also help reduce our carbon footprint and save precious resources like fossil fuels and fresh water.

Jamie Oliver quote

Recipe for Stacked Vegetable Enchiladas

FOR YOUR HEALTH

Reduce Heart Disease and Stroke

Vegetables, fruit, and whole grains have been shown to protect against cardiovascular disease. One study found that each daily serving of fruits or vegetables was associated with a 4% decline in coronary heart disease, and a 5% lower risk of stroke. Another study found that a diet of 2.5 or more servings of whole grain per day was associated with a 21% lower risk of cardiovascular disease (heart disease, stroke, fatal cardiovascular disease)

Limit Cancer Risk

There is convincing evidence that red meat and processed meat consumption increases the risk of colorectal cancer. There is also limited but suggestive evidence that red meat increases the risk of esophagus, lung, pancreas, and endometrium cancer and that processed meat consumption increases the risk of esophagus, lung, stomach, and prostate cancer.

In contrast, a diet rich in fruit and vegetables decreases the risk of several types of cancers, including mouth, pharynx, larynx, esophagus, and stomach, evidence suggests.

Fight Diabetes

Research suggests that plant-based diets, particularly those low in processed meat, can reduce your risk of type 2 diabetes. Eating a plant-based diet can decrease total calorie consumption which helps you obtain and maintain a healthy weight, a key component to preventing and treating diabetes.

curb obesityCurb Obesity

Several large studies in Europe and the United States have demonstrated that people on plant-based, vegetarian diets tend to have a significantly lower body weight and body mass index (BMI). This may be in part because plant-based diets are rich in fiber (which is not found in animal products). Fiber contributes to fullness, resulting in lower calorie intake and less overeating.

Recipe for 30-Minute Quinoa Enchilada Skillet

Live Longer

Evidence suggests that eating a diet rich in fruits and vegetables, and a limited amount of red meat can increase longevity, whereas red and processed meat consumption is associated with increases in deaths due to cancer and cardiovascular disease.

Improve The Nutritional Quality of Your Diet

Going meatless encourages consumption of plant-based sources of protein, like beans and peas. Consuming beans and peas results in a higher intake of fiber, protein, folate, zinc, iron, and magnesium. Also, diets high in beans and peas are associated with lower intakes of saturated fat and total fat.

FOR YOUR WALLETwallet

Curb Healthcare Spending

Each year in the United States, chronic diseases like heart disease, stroke, cancer, and diabetes cause 7 in 10 deaths, and account for 75% of the $2 trillion spent on medical care. In 2008, the estimated health care costs related to obesity were $147 billion. By reducing our risk for these conditions, we can curtail healthcare spending nationwide.

Cut Weekly Budget

Many people save money by adding meatless meals to their weekly menus. Meatless meals are built around vegetables, beans and grains—instead of meat, which tends to be more expensive. This is partly because producing meat requires extra expenses like feed and transportation. Though it can be challenging to serve healthy meals on a budget, going meatless once a week can help conserve money for more fruits and vegetables.

nature trailFOR THE ENVIRONMENT

Minimize Water Usage

The water needs of livestock are much greater than those of vegetables and grains.

– Approximately 1,850 gallons of water are needed to produce a single pound of beef.
– Approximately 39 gallons of water are needed to produce a pound of vegetables.

Americans consume nearly four times the amount of animal protein than the global average. When compared with current food intake in the US, a vegetarian diet could reduce water consumption by up to 58% per person.

Reduce Greenhouse Gases

Studies show that meat production produces significantly more greenhouse gases than vegetables, including carbon dioxide, Methane and Nitrous Oxide – the three main contributing sources of greenhouse gas. Beef was found to produce a total of 30 kg of greenhouse gas (GHG) per kg of food, while carrots, potatoes and rice produce .42, .45 and 1.3 kg GHG per kg of food, respectively.

Reduce Fuel Dependence

About 25 kilocalories of fossil fuel energy is used to produce 1 kilocalorie of all meat based protein, as compared with 2.2 kilocalories of fossil fuel input per 1 kilocalorie of grain based protein produced. The meat industry uses so much energy to produce grain for livestock that if instead we used the grain to feed people following a vegetarian diet, it would be enough to feed about 840 million people.

We want to hear from you

What motivates you to cut back on your meat consumption? We want to know.

Butternut Squash Pasta

 from Sam Turnbull…It doesn’t taste like chickenButternut squash pasta

serves 4

    • 500 g pasta of choice (tagliatelle, fettuccine, linguini, etc.)
    • 2 tablespoons (vegan) butter              
    • 1 yellow onion, chopped
    • 1 medium butternut squash (950g) (7 cups) peeled, deseeded, and chopped into 2-inch cubes
    • 1 1/4 – 1 1/2 cups vegetable broth     
    • 4 cloves garlic, minced
    • 3/4 teaspoon salt                              
    • 1/4 teaspoon black pepper

For the fried sage garnish:

    • 2Tbs (vegan) butter   
    • 1 bunch fresh sage leaves (about 20 leaves)

 

Directions

 

Bring a large pot of water to a boil and cook the pasta according to package directions.

In a large saucepan, melt the vegan butter over medium-high heat.

Add the onion and garlic and sauté for about 5 minutes until the onion turns translucent and begins to brown.

Add the butternut squash, vegetable broth, salt, and pepper. Cover and cook 10 – 15 minutes until the butternut squash is very tender when pierced with a fork.

Use an immersion blender or standing blender to blend the butternut squash mixture until it’s completely smooth and creamy. If using a standing blender, be careful not to fill the blender too high so it doesn’t erupt. If your sauce is too thick, you can add another ¼ cup of vegetable broth. Return the sauce to the pan, and add the cooked pasta to the sauce and toss well to coat.

To fry the sage: melt the (vegan) butter in a frying pan then add the sage leaves. Fry for 1 – 2 minutes until the edges just start to brown. Remove from heat and set on a paper towel to drain.  Place 2-3 leaves on top of each portion.

ASIAN STYLE RISOTTO FROM BOSH

Check out the original recipe on the Bosh site here. Watch the video here.

 

Ingredients

From Bosh .TV

From Bosh.TV

  • 8 spring onions 2 large garlic cloves
  • 1-inch piece fresh ginger 1 fresh green chili
  • ¼ c cashews 6 Tbsp fresh coriander
  • 8 ozs shiitake mushrooms 8 ozs baby bok choi (2 small)
  • 2 cups vegetable stock mixed with 2 cups water
  • 8 ozs broccolini (at Horrocks) 1 lime
  • 1 tbsp olive oil 1 tbsp sesame oil
  • 2 tbsp white miso paste 8 ozs risotto rice
  • 1/3 cup frozen peas or edamame beans 1 tbsp soy sauce, or to taste
  • Salt and black pepper

Directions

  1. Trim and thinly slice the spring onions
  2. Peel and grate the garlic
  3. Peel the ginger by scraping off the skin with a spoon, then grate it
  4. Rip the stem from the chili, cut it in half lengthways and remove the seeds (if you like), then finely chop
  5. Roughly chop the cashews
  6. Pick the coriander leaves and finely chop the stems
  7. Roughly chop the shiitake mushrooms
  8. Trim and finely dice the white part of the bok choy and roughly shred the green part
  9. Heat the stock and water in the medium saucepan and keep over a low heat
  10. Trim and finely dice the broccoli stalks, keeping the florets whole
  11. Cut the lime into wedges
  12. Warm both the oils over medium heat in the large stockpot
  13. Add three-quarters of the spring onions, the garlic, ginger, chili, and coriander
    stems and cook, stirring, for 2 minutes
  14. Add the chopped cashews and white miso paste and stir for 1 minute
  15. Add the shiitake mushrooms and stir for 2 minutes
  16. Add the white shreds of bok choy and stir for 1 minute
  17. Add the risotto rice and stir for 1 minute
  18. Add ¾ cup of the hot stock to the stockpot and stir continuously until all
    the liquid has been absorbed
  19. Repeat this process three more times until you’re left with ¾ cup of stock
  20. Add the stalks of the broccoli after the rice has been cooking for 10 minutes
  21. Add the remaining bok choy, peas or edamame, and Broccolini florets and fold them into the risotto for 30 seconds
  22. Add the remaining stock and the soy sauce and stir until the liquid has been absorbed and the risotto has a creamy consistency
  23. The rice should take about 20 minutes to cook – the grains should be tender but still with a little bite
  24. Add half of the coriander leaves and half the remaining spring onions to the risotto and fold them in
  25. Taste the risotto and season to perfection with salt and pepper (and more soy sauce if you wish), top with the remaining coriander leaves and spring onions.
  26. Serve immediately, with lime wedges

BOSH’S HUMMUS CURRY

Ingredients

  • 1 tbsp coconut oil 1 large onionHUMMUS CURRY
  • 1 small red chill 2 cloves garlic
  • 2 inches fresh ginger 1 tbsp garam masala
  • 1/2 tsp cumin 1/2 tsp ground coriander
  • 1/2 tsp turmeric 1/4 tsp cayenne pepper
  • 2 tsp tomato puree 1 x 15ozs can chopped tomatoes
  • ¾ c water 1 x 15ozs can chickpeas
  • 1 tbsp mango chutney ¾ c hummus
  •  2x Good handfuls baby spinach Salt and pepper to taste
  • 1tsp chopped coriander

Directions

  1. Prepare the ingredients.
  2. Peel and dice the onion.
  3. Trim, halve, deseed and dice the chili
  4. Peel and grate the garlic and ginger.
  5. Drain the chickpeas.
  6. Start to cook. Warm the coconut oil in a pan over medium heat.
  7. Add the onions to the pan with a pinch of salt and stir for 4-5
    minutes.
  8. Add the chili, garlic, and ginger and stir for 2 minutes.
  9. Add the spices to the pan and stir for a further 2 minutes.
  10. Add the tomato purée and stir for 1 minute.
  11. Add the chopped tomatoes to the pan, half-fill the can from the tomatoes
    with the water and add that to the pan too, stir to combine and
    simmer for 2-3 minutes.
  12. Add the chickpeas to the pan and stir for 2 minutes.
  13. Add the mango chutney and hummus and stir for 2-3 minutes to combine.
  14. Add the spinach and fold it into the pan until slightly wilted.

Taste the curry and season to perfection with salt and pepper. Serve it up! Prepare the rice according to instructions. Spoon the
rice into the bowls, then spoon curry over the rice. Sprinkle over the coriander and serve immediately.