This is my second favorite spinach artichoke dip! (First favorite here!) I’ve made this for a few gatherings and people love it!! My kids love it too, double bonus!! I serve this with fresh veggies on the side. I love using the leftovers in my collard wraps or on sprouted bread for the kids!
- 2 (14oz) cans artichoke hearts (in water), chopped
- 16 oz frozen spinach
- 1 cup raw cashews
- ~ 1/3 cup water
- juice of 1/2 medium-sized lemon (a little under 2 Tbsp)
- 1 Tbsp nutritional yeast
- 1 Tbsp garlic powder
- 1 tsp onion powder
- 1 tsp dried basil
- 1/2 tsp sea salt
- ½ tsp black pepper
- ¼ tsp cayenne pepper
- smoked paprika, to top (optional)
- Add frozen spinach and artichokes to large saucepan over medium heat and cook until thawed, stirring often.
- Place cashews in food processor, process until your cashews become a flour then begin to pour in your water until you get a creamy consistency.
- Once your spinach is completely thawed and it’s all good and warm, drain the excess water from your saucepan and add spinach and artichoke to a large bowl.
- Add your creamy cashews, lemon juice, nutritional yeast and seasons to the bowl and mix thoroughly. Place in pretty dish, sprinkle with smoked paprika and serve!
- You can serve this now or stick it in the oven at 300 for about 10-15 minutes. Both ways are good!
Original recipe from iknowsquat.com
Burgers are the easiest thing to feed our 18 month old, Cash. He refuses to eat with a fork or spoon, just wants to hold it in his hand and use the opposite hand to shovel in food!
Burgers are easy for me too since I don’t have a ton of time to prepare my meals during the day. I just throw one of these in my collard wraps with Sun-Dried Tomato Basil Cashew Cheese, leftover quinoa, shredded veggies, lentil sprouts and avocado. Sometimes I top it with Habanero Sauce or an oil-free dressing I have in the fridge. I have a ton of different burgers recipes but these are one of my favorites!!!
Original recipe from VegKitchen.com
1 medium onion, chopped
2 garlic cloves, minced
1 medium carrot, thinly sliced
1 large celery stalk, chopped
1-150z can chickpeas, drained and rinsed OR 1 1/2 cups cooked chickpeas
1/4 cup quick oats
2 tablespoons ground flax seeds
2 teaspoons salt-free seasoning blend (such as Spike or Mrs. Dash – I use Trader Joe’s 21 Seasoning Salute)
1/2 teaspoon curry powder – I use Kashmiri Curry, my fav!!!
1/2 teaspoon ground cumin
1/4 cup hummus (any flavor will do – I use Our Favorite Hummus)
Juice of 1/2 lemon
Salt and freshly ground pepper to taste
1. Preheat the oven to 350 degrees.
2. Sauté chopped onion over medium heat until translucent. Add the garlic, carrot and celery and sauté until all the vegetables are tender and golden.
3. Combine the vegetable mixture with the remaining ingredients in a food processor. Pulse on and off until the mixture is evenly and finely chopped, but don’t puree.
4. Drop by heaping 1/4 cup portions (I used my large ice cream scooper) onto a baking sheet lined with baking parchment paper and flatten/shape gently. Bake for 30 minutes, flip over and continue to bake for 10-15 minutes or until they’re done.
Here they are! Hope you like them, we sure do! My poor hubby has eaten almost 10 or so batches just to get this recipe down!
Sriracha Lime Roasted Chickpeas
1 can chickpeas – rinse, drain and pat the beans dry
1 1/2 Tbsp Sriracha Hot Sauce
1/2 tsp maple syrup (optional but good)
2 Tbsp nutritional yeast
1/2 tsp ground coriander
1/2 tsp garlic powder
1/4 tsp smoked paprika
Juice and zest of 1 lime
Tiny pinch of salt
2-3 Tbsp fresh cilantro (optional but pretty!)
1. Preheat oven to 400.
2. Whisk sriracha, lime juice and maple syrup together in small bowl.
3. Add chickpeas to mixing bowl, add in Sriracha, maple syrup and lime juice mixture, toss to coat.
4. Add in nutritional yeast, coriander, garlic powder and smoked paprika to chickpeas, toss to coat.
5. Spread them onto parchment lined baking sheet. Bake for about 45-50 minutes stirring/shaking pan every 15 minutes.
** NOTE: I go back and forth between cooking them at 350 – stirring/shaking pan every 10 minutes or 400 – stirring shaking pan every 15 minutes so do what works for you!
6. Remove chickpeas from oven once they are to your desired texture. Toss with chopped cilantro, tiny pinch of salt (both optional) and lime zest.
I made this in a hurry but it turned out delicious! Our 18-month old was screaming at the top of his lungs in his high chair most of the time, flinging bananas across the kitchen. Once his portion cooled off he started eating the screaming stopped. Phew!!
Sweet Potato Tofu Hash
Water/Veggie Broth for sauté
1 package Trader Joe’s Organic Sprouted Tofu (or any other package of firm tofu) drained and pressed OR 1 package of tempeh, shredded
1 1/2 cups garbanzo beans/chickpeas – I was going to use black beans but I was out. Turned out great with these!
2 small-medium sized sweet potatoes, peeled and diced
1 onion, diced
3-4 cloves garlic, minced
1 red bell pepper, diced
2-3 cups diced mushrooms
2-3 cups spinach or kale (I didn’t get a chance to add this in because I ran out of pan space but I recommend it!)
1 Tbsp coconut aminos (or tamari, soy sauce)
2 Tbsp nutritional yeast
1 tsp ground cumin
1 tsp onion powder
1 tsp garlic powder
1 tsp dried oregano
1 Tbsp dried parsley
1/2 tsp turmeric
1/4 tsp smoked paprika
Salt and pepper, to taste
* Topping/Mix in suggestions: chopped cilantro, green chilies (?), avocado, hot sauce…
1. Water/broth sauté sweet potatoes, onions, garlic and red pepper together until soft. I covered my pan with a lid, I feel like it helps the sweet potato cook faster.
2. Add in beans, greens, mushrooms and sauté until mushrooms are soft.
3. Crumble tofu into the mixture and stir, add in nutritional yeast, coconut aminos and all the spices. Cover and cook for 5 minutes or so, stirring occasionally. Taste and adjust seasonings.
Here’s a new recipe from featured guest blogger, Karen Hix! You may have seen Karen on my Facebook Page or our new Facebook Group! Please be sure to read all about her at the end of this post, after you make her delicious recipe!
Take it away Karen!!!
One of the summer veggies I always love to eat is an artichoke. Problem is, since I’ve gone plant based with no oils, I can’t eat them the way I used to … melted butter, or mayonnaise with lemon. So I came up with this Lemon Garlic Sauce (two of my favorite ingredients!) which I’ve found to be totally versatile! I now have a healthy dipping sauce for my artichokes and it makes a yummy dip or topping for steamed veggies as well … But my second favorite way to eat this is over a veggie version of no-eggs benedict … toasted muffin, topped with a grilled portobello mushroom, sliced tomatoes & avocados and drenched in this sauce. Yummy! I love lemon and garlic, so bringing these together is pure paradise. Hope you enjoy!
Hmmm a little about me … well, I’m a manicurist by day, and a major foodie who loves to cook. I’ve always taken a huge interest in health … and always thought I ate healthy … until one day when I watched the movie “Forks Over Knives”. That movie, along with the book “The China Study” by T. Colin Campbell opened my eyes to a new lifestyle of healthy eating. I actually have a birthdate for going plant-based of 3/30/12 and have never looked back. I lost 10 lbs within my first 2 weeks … all because I realized my problem … was with olive oil. Now the olive oil is gone from my cooking days … and it was a lot easier than I thought it would be!
With my newfound dietary changes, I became addicted to researching recipes on the internet, and found April on her “Kid Tested Firefighter Approved” website … which is by far my favorite source for plant-based recipes! I have loved every recipe of hers that I’ve tried (and I’ve tried almost every one she’s posted!) and tell all my friends about her delicious and easy recipes. Now they’re addicted to her recipes too
I have ventured out in trying out a few recipes on my own, mostly trying to recreate some loves from my pre-plant based lifestyle. That’s how this recipe evolved. I told April about it, and she’s graciously asked me to share it with her fans. This sauce kinda reminds me of a garlicky hollandaise sauce … I hope you enjoy
Another one pot meal! I know it’s a little too hot for soup but hey, it works in our house right now. Our 1-year old loves soup so it’s an easy reheat meal when I’m super busy. Plus he really enjoys the burgers I make out of the leftovers!
This soup is REALLY GOOD! My hubby said it’s in the top 5! The caramelized onions and garlic really make this soup so if you can, take the time to do that first!! You won’t regret it!
Original recipe from Food.com.
- 1 cup lentils, rinsed – I used red lentils
- 7 cups water
- Water for saute OR cooking spray
- 2 medium onions, chopped
- 4 garlic cloves, crushed & chopped
- 3 carrots, diced
- 4 stalks of celery, diced
- 1 potato, diced
- 2 cups stewed tomatoes – I used one can
- 1 teaspoon salt, or to taste
- 2 teaspoons cumin
- 2 teaspoons ground coriander
- 1/2 teaspoon black pepper
- 1/8 teaspoon cayenne
- 1/4 cup brown rice, uncooked
- 1/3 – 1/2 cup fresh parsley, chopped – I used about 1/2 cup
- 1/4 cup lemon juice
- Heat soup pot, add in onions and garlic and sauté on medium heat, stirring often, until everything turns a deep golden brown – took me about 30 minutes.
- Add in brown rice, spices, carrot, celery, potato, tomatoes, and spices and sauté for another 5 minutes. DO NOT ADD WATER, LENTILS, PARSLEY OR LEMON JUICE YET.
- Stir in lentils and water and bring to boil. Cover and cook over low heat for 30-40 minutes or until rice and lentils are done.
- Stir in lemon juice and parsley, serve hot.
- Lentil Kale Soup (kidtestedfirefighterapproved.com)
Sorry (again) for my absence lately… as you know, things are a little crazy around here! Our 1-year old is now walking and our 3-year old has more energy than ever. My hubby had sinus surgery last week and is slowly recovering. I haven’t had a ton of time to cook anything new lately so I’ve been rotating old favorites. I’ve been making a lot of Italian’ish Lentil Tomato Soup because it’s easy and the kids enjoy it. I’ve also been experimenting with bean/lentil/rice burgers since they’re really easy to reheat in a hurry.
I’ve been so busy that I keep forgetting to eat and I find myself starving at night after the kids go to bed. Since that’s my only time to get things done I look for things I can eat in a hurry. I had a craving for something buffalo’ish (minus the chicken wing part) so I made up these roasted chickpea snacks the other night. They turned out REALLY GOOD!!! Our toddler enjoyed them too even though they do have a little kick to them!
Buffalo Ranch Roasted Chickpeas
* 2 cups of cooked chickpeas (OR you could use 1 can of chickpeas, rinsed – maybe dry them off a bit first)
* 2-3 Tbsp Frank’s Hot Sauce (more if you prefer – I sort of eyed this amount so you could use less or more depending on how coated you want them to be)
* 1/4 tsp lemon juice or apple cider vinegar
* 1 Tbsp nutritional yeast
* 1/2 tsp garlic powder
* 1/2 tsp onion powder
* 1/4 tsp black pepper
* 1/4 – 1/2 tsp dried dill (optional but tasty!)
* 1-2 Tbsp dried parsley (I like a lot of parsley but see what you prefer)
1. Preheat oven to 400F.
2. Combine chickpeas with hot sauce and vinegar/lemon juice and coat evenly. Add in the nutritional yeast and spice, combine well.
3. Line a baking sheet with parchment paper. Spread out the chickpeas evenly, patting them down.
4. Roast 40-50 minutes or until slightly browned. Shake pan or stir every 15 minutes throughout the baking process!
- Dill Pickle Roasted Chickpeas (Oil-Free) (kidtestedfirefighterapproved.com)
I don’t know about you but I LOVE almost anything with buffalo wing sauce, there’s just something about it that makes everything taste better. You can imagine my excitement when I stumbled upon this recipe! All the taste of buffalo wings without the greasy meat and occasional cartilage/fat between your teeth! Sorry, but it’s true!
I found this recipe on PreventionRD.com. This is a really cool site and I’m looking forward to making more of her recipes!
Buffalo Wing Hummus
2 cans chickpeas, drained and rinsed (I used 2 1/2 cups cooked chickpeas)
2-3 cloves garlic
1/4 cup tahini
1/4 cup fresh lemon juice
1 1/2 tsp paprika
3 Tbsp calorie-free wing sauce (I used 5 Tbsp Frank’s Buffalo Wing Sauce instead of these two different types of sauce)
2 Tbsp cayenne hot sauce
1 Tbsp distilled white vinegar
1/2 tsp Kosher salt (I only added a tiny pinch)
Put the chickpeas, garlic, tahini, lemon juice, paprika, wing sauce, hot sauce, vinegar and 1 1/2 teaspoons salt in a food processor. Puree until smooth and creamy.
Yield: 12 servings (1/4 cup each).
Nutrition Information (per serving): 99 calories; 3.4 g. fat; 0 mg. cholesterol; 231 mg. sodium; 11.8 g. carbohydrate; 4.2 g. fiber; 4.6 g. protein
- Spicy Tofu & Tempeh Buffalo Bites (kidtestedfirefighterapproved.com)
I used to make cauliflower with olive oil, rosemary, 16 cloves of garlic (yes, 16!) and salt but since I’ve stopped using added oils and salt I’ve had to find new recipes. This soup turned out really good! It’s nice and creamy yet dairy-free, oil-free and very low salt (depending on what you decide to use for broth). The cashews are an excellent addition. Our toddler loved this soup!
The original recipe is from Healthy Blender Recipes. I added lemon thyme, black pepper and cayenne sprinkled on top. I chose buckwheat for my grain since that’s what I had on hand for the day.
- 8 cups of strong vegetable broth – I used half low-sodium veggie broth/half water
- Leftover bean cooking liquid for sautéing OR just use water if you’re trying to stay oil-free (Olive oil if you’re not) **NOTE: I save the leftover bean cooking liquid from my pressure cooker and use it in place of oil in recipes… works great and it’s much better for you! I use mostly chickpea
- 1 whole head of garlic roasted
- The white part of 2-3 leeks washed and chopped
- 1 large head of cauliflower chopped
- 1/2 tsp dried lemon thyme (or regular thyme is fine)
- 1/2 cup raw cashews (you could also use raw blanched almonds) – soaked in hot water for around 20 minutes
- 4 Tbsp chives chopped finely to garnish
- cayenne pepper to serve on top
- white or black pepper, to taste
- organic brown rice, quinoa or millet to serve – I served with buckwheat
- Place the whole head of garlic unpeeled in an oven at 400 F for about 30 minutes. Allow to cool slightly. (This makes the house smell REALLY GOOD!)
- In a large saucepan fry the leek in a little bean cooking liquid until soft. (About 3 minutes)
- Add in the cauliflower and stir for a couple of minutes until well coated. Squeeze in the roasted garlic pulp.
- Cover with the vegetable broth/water. Bring to the boil, reduce the heat to a medium flame, and simmer partially covered for about 30 minutes until the cauliflower is soft.
- Let the mixture cool enough to put batches in the blender (I like to use a Vitamix), and puree with the cashews until smooth and creamy.
- Transfer to a clean pot and heat on low to serve. Season with salt (if you wish) and white or black pepper, to taste.
- To serve – top each bowl with a grain ball and a generous sprinkle of chives. Top with a little cayenne pepper.
This soup serves six people and makes really great leftovers!
My toddler has been a picky eater lately… she’s obsessed with cereal and that’s all she wants to eat! I decided to try a new sandwich option for her so I made this, I’ve been wanting to try it for awhile now. This recipe calls for Black Salt and in case you’ve never heard of it… it tastes just like eggs and it’s great in tofu scramble, sandwich type recipes.
This recipe is from… can you guess?? Yep! Melomeals!
My hubby loves this salad mix on sandwiches and in collard wraps, I like it on mixed greens topped with avocado and pepper. Our toddler loves it on a sandwich or just by itself.
2 c cooked and drained chickpeas – you could use 1 can of chickpeas too
½ c celery
2 c shredded carrots (I always have them on hand!)
¼ c onion, minced
2 T mustard
½ tsp black salt (this MAKES the salad!!)
2 T relish
½ cup Vegenaise
2 tsp marjoram
½ tsp chipotle
2 T nutritional yeast
½ tsp lemon pepper
Pinch garlic powder
Salt/Pepper to taste
Mash the chickpeas a bit with a fork, add the rest of the ingredients and mix well. Let salad sit for an hour ( or even better, overnight ) before serving
Here’s Melody’s Curried Chickpea Variation :
Remove relish, marjoram and chipotle
Add ½ c raisins, 1 T curry powder, ½ c cilantro and ½ c toasted sunflower seeds and 1 T apple cider vinegar
- Oil-Free Roasted Red Pepper Hummus (AND Plant-Based RD info for you!) (kidtestedfirefighterapproved.com)
This is one of our new favorites FOR SURE! My hubby loved it and so did our toddler, she ate two bowls! I reduced the amount of spice for her and I have to admit, I was a little surprised she ate so much because it still had quite a kick!
The original recipe is from Melody from Melomeals – I made a few changes to make it a wee bit healthier.
This recipe calls for her Goaty Cashew Cheeze and Easy Garlic-Roasted Marinara Sauce (Oil-Free) so if you just made the sauce from my post yesterday… save some for this! The Goaty Cashew Cheeze is excellent to have on hand so whip up a batch of that tonight so it will be ready to use!
I’ve learned a ton from Melody’s website! She uses a few base recipes to make a bunch of different dishes, all delicious!
This stew is nice and thick, perfect for turning into burgers!! I mixed 1 cup of the leftover soup with 3/4 cup rolled oats and 1 Tbsp flax meal. It’s sitting in my fridge tonight and will make perfect burgers tomorrow! I think I’ll wrap them in collard greens, that sounds delish! Here’s the “How to Make Burgers Out Of Leftover Soup” recipe if you need a reference.
Lentil Quinoa Stew with Red Chard
- Water or broth for sautéing
- 1 tsp good quality Italian Seasoning
- 1/4 – 1/2 t crushed red pepper flakes (omit if you don’t like hot – I only used a few dashes and it was a little spicy but good)
- 1 large onion, diced
- 4 cloves garlic
- 3 c cooked lentils – I used 2 cans of Lower Sodium Organic Black Lentils, rinsed well (Sprouts sells them)
- 3 cup water or broth – I used water
- 2 cup Easy Garlic-Roasted Marinara Sauce (A MUST!)
- 3 Cup greens of choice, chopped – I used a whole bunch of red chard, stems included
- 1 cup sliced mushrooms – I used one whole package of sliced mushrooms
- 1/2 cup quinoa, rinsed
- 2 Tbsp balsamic vinegar
- 2 – 4 Tbsp Goaty Cashew Cheeze (I used 4Tbsp)
- 1/4 tsp freshly grated nutmeg
- 1/2 – 1 tsp t lemon zest (I zest all citrus before using and freeze it!)
- Pepper to taste
- Saute dried spices, onions, chopped chard stems and garlic for 3 minutes
- Add the rest of the ingredients EXCEPT the chard leaves, balsamic vinegar, Goaty Cashew Cheeze, nutmeg, lemon zest and pepper – cover and bring to a boil for 15 minutes
- Remove lid, add chopped chard leaves and cover, cook for a few minutes or until chard wilts
- Take off heat, stir in vinegar, goat cheese, nutmeg, zest and add pepper to taste
- AMAZING BBQ Tempeh, Broccoli & Goaty Cheeze Pizza (kidtestedfirefighterapproved.com)
- Easy Roasted Garlic Marinara (Oil-Free) (kidtestedfirefighterapproved.com)
- Thai “Chik-n” Broccoli Orange Pizza with Goaty Cheeze (kidtestedfirefighterapproved.com)
- BBQ Tempeh Wrap with Goaty Cheeze (kidtestedfirefighterapproved.com)
- Goaty Cashew Cheeze (kidtestedfirefighterapproved.com)
I’ve tried a lot of marinara recipes but this one is my absolute favorite! That’s it, I’m never making another one again! This is really easy to make and the roasted garlic is a nice touch! Plus it freezes nicely. My toddler loved this too!
In an effort to reduce my pasta intake, I mixed the sauce with beans and pasta and served it over spinach (I got the idea from Melomeals!). It was delish!!!
Original recipe is from Melomeals… I changed it a bit to make it oil-free and a bit lower sodium.
Roasted Garlic Marinara
- 2 Tbsp balsamic vinegar (for roasting the garlic)
- 10 cloves garlic sliced
- 1/2 t crushed red pepper flakes (I did less to make it toddler friendly)
- 1 t marjoram
- 1 t rosemary
- 2 t dried basil
- 2 T balsamic vinegar (for deglazing)
- 28 oz can crushed tomatoes (I used no-salt added canned tomatoes)
- 28 oz can diced tomatoes with their liquid (I used tetra packed tomatoes)
- Salt/Pepper to taste
- 1 c fresh basil or parsley
- 1 carrot, shredded (add to cut acidity instead of sugar)
- In a cold pan place the balsamic vinegar and garlic in the pan. Turn heat to low and slowly caramelize the garlic This took me about 25-30 minutes.
- When garlic is golden and fragrant, turn heat up to medium and add the spices.
- Cook spices for 1 minutes, then deglaze with balsamic vinegar
- Add tomatoes, bring to a simmer, cover for 20 minutes
- Taste and adjust seasonings, stir in fresh herbs
- If the sauce is too acidic, add 1 shredded carrot or 2 t sugar (I added a shredded carrot)
Ever since we watched the movie Planeat, I’ve been on a quest for a good oil-free hummus! I’ve been making these Kale Sandwiches from that movie about every other day, they’re so good! (Terrible picture, sorry! I was too busy eating the hummus to take a good pic!)
If you haven’t already read, we are trying to eliminate all added oils from our diet in an effort to “kick it up a notch” in the health department. I’ve been working with a fabulous plant-based registered dietician, her name is Elisa Rodriguez, RD, LDN and she’s available for online consultations through her website EatUrVeggies.com. So if you’re looking to get your health on track I HIGHLY recommend her!
I used up about 6 cups of chickpeas trying to create a tasty oil-free hummus recipe, this one was a hit!
Oil-Free Roasted Red Pepper Hummus
* 2 cups dried chickpeas, soaked overnight and cooked in pressure cooker (You could use about 3 cans chickpeas, drained and rinsed)
* Juice of 3 lemons, zest of 1 (Hey, I like lemon!)
* 2 roasted red peppers – I used roasted red peppers from a jar (COSTCO) and they were HUGE so maybe use a few more if they are small
* 2 pinches of sumac – great touch but if you don’t have any don’t worry
* 1/2 – 1 tsp salt, to taste
* 1/3-1/2 cup bean cooking liquid (Save from pressure cooking beans) OR use canned bean liquid OR water
* Handful of parsley, to taste
Blend in food processor until smooth and enjoy on sandwiches, pita chips, veggies and whatever else you like!
I’ve been making this for years, tastes just like the real thing! This makes an excellent dip for veggies, salad dressing and anything else you top with ranch! My hubby likes it on his pizza. I recently served this with No-Buffalo Nuggets… Delish!!
* 1 cup vegan mayonnaise
* 1/2 teaspoon garlic powder
* 1/2 teaspoon onion powder
* 1/4 teaspoon black pepper
* 2 teaspoons parsley, chopped – I usually used dried parsley, turns out great!
* 1/2 cup unsweetened soymilk (I star with 1/4 cup and add to make it thinner, depends on what I’m using it for – dip vs. dressing)
1. Whisk all ingredients together (or just put all ingredients into a container and shake until mixed) and chill before serving. Add a little more soy milk if you need to thin dressing.
- Baked Sweet Potato Fries with Sassy Spicy Ketchup (kidtestedfirefighterapproved.com)