Category: Plant based diet

Recipe For Endurance Athletes: High Protein Almond-Oat Snack

May 3, 2022
INGREDIENTS
  • 1 scoop plant-based unflavored protein powder
  • 1/2 cup vegan milk: almond, oats, hemp, soy
  • 3/4 tbsp chia seeds
  • 1/2 cup rolled oats
  • 2 tablespoons nut or seed butter: peanut, almond, hazelnut, sunflower
  • 1 tablespoon maple syrup or substitute
INSTRUCTIONS
  • In a mixing bowl combine protein powder and milk.
  • Add chia seeds, peanut butter, and sweetener.
  • Stir and combine well.
  • Add in oats. Mix well.
  • Scoop mixture into a container. Close container with a lid.
  • Refrigerate at least 6 hours or overnight.
  • Optional toppings: granola, sliced strawberries, blueberries, sliced peaches.
  • Serve as is or spread on whole wheat crackers.

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Vegan Chickpea-Quinoa Soup Recipe

April 8, 2022
INGREDIENTS
  • 2-3 tablespoons olive oil
  • 3 stalks celery, chopped
  • 1/2 onion, chopped
  • 2 cloves minced garlic
  • 1/2 cup carrots, chopped
  • 1 medium zucchini, chopped
  • 1 28 oz. can chopped tomatoes
  • 2 cans chickpeas (rinsed & drained)
  • 5 cups spinach, finely chopped
  • 1/2 cup quinoa
  • 6 cups vegetable broth
  • 1 tbsp chili powder
  • 1 tbsp dried parsley
  • 1 bay leaf
  • 1 tbsp garlic powder
INSTRUCTIONS
  • Using a cast iron skillet, saute carrots, celery, onions, and garlic in olive oil for several minutes.
  • Place the mixture into a large cookpot.
  • Add remaining ingredients. Combine well.
  • Cover and cook over low to medium heat for 1 1/2 to 2 hours, stirring frequently.
COOKING UTENSILS
  • Cast iron skillet
  • Large cookpot with lid
  • Optional food processor for vegetable prep

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Vegan Recipe: Black Lentil Vinaigrette Dressing

January 23, 2022
INGREDIENTS
  • 1/2 Cup Uncooked Black Lentils, Rinsed
  • 3 Cups Water
  • 1 Tablespoon Fresh Garlic, Minced
  • 2 Tablespoons Shallot, Peeled and Chopped
  • 2 Tablespoons Stone Ground Mustard
  • 4 Fluid Ounces Sherry Vinegar
  • 1/4 Cup Fresh Parsley, Chopped
  • 1 Teaspoon Salt
  • 1/2 Teaspoon Black Pepper
  • 12 Fluid Ounces Olive Oil
INSTRUCTIONS
  • In a heavy bottom pot add lentils, garlic and water. Bring to a boil and quickly lowe to simmer.
  • Cook approximately 50 minutes, until lentils become tender.
  • Remove from heat and allow mixture to completely cool. Set aside.
  • While lentil mixture is cooling, prepare the dressing.
  • In a food processor., add shallots, mustard, vinegar, salt and pepper.
  • Puree dressing mixture for 30 seconds.
  • With motor running, add oil in a quick, steady stream. Add parsely.
  • Remove dressing from processor, and combine with lentils. Mix well.

Vegan Recipe: Coconut Granola

January 23, 2022
INGREDIENTS
  • 3 Cups Rolled Oats
  • 1/4 Cup Whole Wheat Flour
  • 3/4 Cup Coconut Flakes
  • 3/4 Cup Sliced or Chopped Toasted Almonds
  • 1/2 Teaspoon Cinnamon
  • 1/2 Cup Maple Syrup
  • 1/2 Cup Safflower or Sunflower Oil
  • 1 Teaspoon Vanilla
INSTRUCTIONS
  • Preheat oven to 300 degrees F.
  • Mix Oats, Flour, Coconut, Cinnamon, and Almonds, in a medium size bowl.
  • Mix Maple Syrup, Oil and Vanilla in a separate bowl.
  • Combine Syrup Mixture with Oat Mixture. Stir until evenly coated.
  • Pour mixture onto oiled baking sheet. Spread oil to cover evenly.
  • Bake for 30 minutes. Stir, and bake another 20 to 30 minutes until golden brown.
  • Remove from oven. Allow to cool before storing.
  • Placed granola in a storage container. Refrigerate.
  • Makes about 8 servings.