Vegetarian/Vegan

  • No Need for Meat

    A global movement known as Meatless Monday is an initiative to have people cut meat out of their diet one day a week. We decided to start providing our readers with a recipe each month to help those wanting to cut meat altogether or simply shake up their diet every once in a while.

  • Veggies Forever

    My mother always had a passion for healthy eating and tried to share those values with me and my siblings. However, I was not interested in being the only kid to eat whole-grain wheat bread when everyone else seemed to be living in a Wonder Bread world.

    Teaching children to eat—and stay—vegan
    By Kaitlin Jones
  • Colorful Winter Salad

    Weekly Recipe: 
    NonWeekly
    [title]
    Serves 4

    1 small head purple cabbage, grated (about 3 cups)

    1 small head romaine lettuce, grated (about 1 cup)

    2 medium carrots, julienned (about 1 cup)

    1/4 cup tahini dressing

    In a large bowl, combine the cabbage, lettuce, and carrots. Add the tahini dressing: toss to combine, and serve. Source: Paleo Cooking from Elana’s Pantry by Elana Amsterdam photo by Leigh Beisch

     

    Tahini Dressing:

    1/2 cup roasted tahini

    1/2 cup water

    1/4 cup freshly squeezed lemon juice

    2 tablespoons olive oil

    1 teaspoon sea salt

    In a high-powered blender, puree the tahini, water, lemon juice, olive oil, and salt until very smooth. Use right away or store in a glass jar in the refrigerator for up to 3 days. Makes 2 cups.

  • Quinoa Cilantro Taco Salad

    Weekly Recipe: 
    NonWeekly
    [title]
    Serves 4

    2 teaspoons olive oil

    1 teaspoon apple cider vinegar

    1 teaspoon cumin

    1/2 teaspoon chili powder

    1/4 teaspoon sea salt

    2 tablespoons poppy seeds

    1 cup quinoa, cooked

    4 cups mixed salad greens

    5 fresh chives

    1/2 cup cabbage, shredded

    6 cherry tomatoes

    1/3 cup sunflower seeds

    1 medium onion, sliced

    1/2 cup fresh cilantro, finely chopped

    2 tablespoons fresh parsley, finely chopped

    1 medium carrot, cut into matchsticks

    1 cup Crunchmaster Roasted Garlic Multi-Seed Crackers, crushed

    1 cup shredded mozzarella cheese

    1 ripe avocado, peeled, pitted, and sliced

    1 papaya, cut into 1/4-inch slices

    Combine olive oil, apple cider vinegar, cumin, chili powder, sea salt, poppy seeds, and quinoa in a large mixing bowl: gently toss to combine. In a large serving bowl, add mixed salad greens, and top with quinoa mixture. Add remaining ingredients: mix well. Source: crunchmaster.com

  • Creamy Spinach Artichoke Dip

    Weekly Recipe: 
    NonWeekly
    [title]
    Makes 2 cups

    1/2 cup cashews, soaked for 20 minutes

    1 15-ounce can cannellini (white) beans, drained and rinsed

    1/2 cup water

    2 tablespoons lemon juice

    1/4 cup grapeseed Vegenaise

    3 tablespoons nutritional yeast

    1 tablespoon extra-virgin olive oil

    1 medium yellow onion, diced

    4 garlic cloves, minced

    1 1/2 cups thawed and chopped frozen artichoke hearts (or substitute 1 1/2 cups jarred artichoke hearts)

    3 cups chopped fresh spinach (chopped small)

    1 teaspoon sea salt

    Dash red pepper flakes

    1/4 cup gluten-free bread crumbs

    Preheat the oven to 400 degrees. Drain the cashews. In a food processor or blender, blend the cashews and beans with water, lemon juice, Vegenaise, and nutritional yeast until creamy. If mixture is too thick, add water one tablespoon at a time until thick and creamy. Scrape into a bowl and set aside. Heat the olive oil in a skillet over medium heat and sauté the onion and garlic until soft. Add the artichokes and sauté until lightly browned. Add the spinach and let it wilt down, about two to three minutes. Pour into a large bowl and add the cashew and bean mixture, salt, and red pepper flakes (to taste). Stir to combine well. Pour into a lightly oiled casserole dish and top with bread crumbs. Cover with foil and bake for about 15 minutes. Remove foil and bake 10 minutes more until a little browned. Source: The Karma Chow Ultimate Cookbook by Melissa Costello

  • West African Yam and Bean Patties

    Weekly Recipe: 
    NonWeekly
    Makes 8 patties

    1 tablespoon coconut oil, extra for frying

    1 onion, diced

    1 pound yams, diced

    1 carrot, grated

    4 - 5 cloves garlic, minced

    1/2 teaspoon ginger powder

    2 teaspoons paprika

    1/4 teaspoon cayenne pepper

    1 can pinto beans, drained and rinsed

    1 cup cooked brown rice

    1/4 cup quinoa flakes

    1/4 cup finely chopped almonds

    Sea salt and pepper, to taste

    Lime wedges, for garnish

    Heat one tablespoon of coconut oil in a skillet over medium-high heat. Add the diced onion, reduce the heat to medium, and cook until the onions are soft and translucent, about three to five minutes. Stir in the yams and add a pinch of sea salt. Cover and cook until the yams are completely tender, about five minutes, stirring occasionally. Add the garlic, ginger powder, paprika, and cayenne, and cook until fragrant, about 30 seconds. Remove from heat. Empty the pinto beans into a large bowl, and use a fork to mash them. Add the cooked vegetable mixture along with the cooked rice, quinoa flakes, and almonds. Stir to combine and then add salt and pepper, if desired. Hand-shape the mixture into eight patties. Heat a small spoonful of coconut oil in a pan over medium-low, then set a couple of patties in the hot pan. Cook the patties for about six minutes, then flip them over: you should see a nice crust on the cooked side. If they break apart during the flipping, just reshape them with the spatula—they’ll hold together once the second side is cooked. Cook for the second side for another six minutes. Repeat until all patties are cooked. Serve the patties on your bun of choice or atop a bed of greens à la “protein style” with a lime wedge on the side for garnish. Source: Thrive Foods by Brendan Brazier

  • Chickpea “Tuna Salad”

    Weekly Recipe: 
    NonWeekly
    [title]
    Serves 4

    2 15-ounce cans chickpeas, drained and rinsed

    1 small red onion, diced

    3 scallions, thinly sliced

    2 tablespoons capers

    1 tablespoon fresh chopped dill or 1 teaspoon dried dill

    ¼ cup chopped walnuts or sliced almonds

    3 tablespoons grapeseed Vegenaise

    1 tablespoon Dijon mustard

    2 teaspoons apple cider vinegar

    Sea salt and pepper to taste

    Using a food processor fitted with the S-blade, grind the chickpeas to small flaky pieces. Add to a bowl with the remaining ingredients and mix well using a large spoon. Season with salt and pepper. Source: The Karma Chow Ultimate Cookbook by Melissa Costello

  • Hot ‘n Sweet Broccoli and Asparagus

    Weekly Recipe: 
    NonWeekly
    Serves 4

    1/4 cup honey

    2 tablespoons soy sauce

    1 teaspoon ground ginger

    1/2 to 1 teaspoon crushed red pepper

    1 pound asparagus, trimmed

    1 pound broccoli, trimmed

    2 tablespoons olive oil or vegetable oil

    Combine honey, soy sauce, ginger, and red pepper. Cut up broccoli and slice stem. Diagonally slice asparagus. Heat oil in large skillet—add broccoli and asparagus and stir-fry over medium-high heat for three minutes. Add 1/2 cup water to pan—cover and steam vegetables for two minutes or until tender-crisp. Drain water from pan. Add honey mixture and cook uncovered until glaze is slightly thickened, about two minutes. Source: naturenates.com

  • Grilled Radicchio Salad

    Weekly Recipe: 
    NonWeekly
    [title]
    Serves 4

    1 head radicchio

    2 heads baby bok choy, chopped

    1/2 cup minced scallions

    1 carrot, shredded

    2 tablespoons reduced-sodium tamari

    1 1/2 tablespoons agave nectar

    1/4 teaspoon mirin

    1/4 teaspoon toasted sesame oil

    Preheat grill to medium-high heat. Lightly oil the grill with canola oil. Lightly mist the radicchio with olive oil spray. If using an outdoor grill, put the intact head of radicchio on the grill and close the lid. If using a grill pan, put the head of radicchio on the pan and cover with an inverted heatproof bowl to create an oven effect. Cook until marked and softened, about six minutes. When the radicchio is cool enough to handle, quarter it to remove the core. Chop the radicchio and put it in a medium bowl. Add the bok choy, scallions, carrot, tamari, agave nectar, mirin, and oil and stir to combine. Serve warm or at room temperature. Source: Grills Gone Vegan by Tamasin Noyes

  • What Are the Benefits of a Raw Foods Diet?

    It seems like everywhere you turn, the term “raw” appears on popular food labels.

    Unraveling the mysteries of the living foods lifestyle
    By Brian Clement, PhD, NMD, CN