Healthy Facts – September 2014 Recipes

Healthy Vegan Recipes

Crispy Kale Chips (Salad) (vegan, raw(if salad) gluten free)

4 cups kale (not the flat kind), torn into pieces
Sauce:
½ cup raw cashews, soaked 4-8 hours, drained
3 Tbls. Roasted red pepper or pimiento
3 Tbls. Soy, coconut, or almond milk etc.
1 ½ Tbls. Lemon juice
1 Tbls. Nutritional yeast
1 tsp. agave
1 tsp. oil
½ tsp. EACH: sea salt, onion powder, garlic powder

Line 2 baking sheets with parchment paper. Wash and dry leaves BEFORE tearing off the stem, then tear into pieces. Blend sauce ingredients in blender for a couple minutes. In a large mixing bowl, hand massage sauce into kale. Serve as a salad! or bake at 170-200 degrees for 4-6 hours, or until dried. Cool completely and store in an airtight container.

Brownie Bites (vegan, gluten free, easily made -raw)

1 cup quick oats
1 cup peanut butter (choose one that is peanuts and salt only)
1 cup medjool dates should be plump and soft, pitted & packed to measure – @ 12
4 Tbls. Cocoa powder
2 tsp. vanilla
4 Tbls. Pecans or other nuts (opt.)
2 Tbls. Cacao nibs (opt.)
2 Tbls. Almond milk (or any preferred type)

In a Food Processor, blend 1st 5 ingredients to crumbly, pulsing and scraping down as needed. Add chopped nuts and nibs if using. Add milk last and process or mix until a big ball can be formed. (Add more milk if needed) Using a small melon baller or scoop, form into balls and store in fridge or freezer. Makes several dozen.

Braised Vegetables with Couscous (vegan)

1 tsp. coconut oil
1 cup of each, sliced: onions, carrots, celery and zucchini
1 cup dried couscous (or millet or quinoa, etc)
1 can organic garbanzo beans, rinsed and drained
¼ cup currants
2 sqaures or Tbls. of instant veggie broth/seasoning mix of choice
1 ½ tsp. paprika
1 ½ tsp. ground cumin
Salt and pepper to taste

Add oil to a large skillet set on high heat. Add onions, celery and carrots and cook, stirring frequently until onions are lightly browned or semi-soft. Read package directions to cook couscous or other grain. For couscous, using a second small pot, boil 2 cups water, add concentrated bullion, stir in couscous, take off heat, let sit for 5 minutes and fluff with fork.

Back to the large skillet: Add zucchini, chick-peas/garbanzos, 1 ½ cups water, currants and seasonings. Reduce heat to medium low and cook until carrots are tender. To serve: arrange couscous on plate and top with veggie mixture.

Easy Veggie Burritos (vegan, gluten free)

1 pkg. tortillas of choice
2 cups assorted cut up veggies of choice
1 small bunch or handful fresh cilantro
1 can organic pinto beans, rinsed and drained
1 cup salsa of choice
¼ cup natural black olives, sliced

Combine beans, salsa and cilantro in a food processor and blend to combine. Spread mixture on a warmed tortilla, fill with steamed veggies of choice and olives. Roll up and eat or roll and bake later with extra sauce on top.

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