Category Archives: Quick Meals

Delicious Oil-Free Hummus

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Who doesn’t love a good hummus recipe!? It’s just so easy to make and such a satisfying alternative to junk food dips out there. We love it on Kale Lemon Sandwiches, dolloped on top of salads, nestled inside of collard wraps or next to a plate of cold, raw veggies. Our toddler eats hummus for her morning snack with carrots, jicama, sugar snap peas, celery, daikon radishes (raw, yep she loves them!), raw broccoli and well… most of the time she uses her hands to scoop it into her mouth when the skinny carrot sticks and pulled-apart veggies take too long.

Then again, who doesn’t love a good OIL-FREE hummus recipes!?! I know I do, I’m always on the lookout for good oil-free alternatives to foods that are usually full of it, and still taste good too! This is a good plain hummus recipe but we also love Oil-Free Buffalo Wing’ish Hummus too!

I really like this recipe because it uses sesame seeds instead of tahini… I don’t know what it is about me and tahini but I always taste something funky when I use it. Some recipes, I don’t notice it but in hummus recipes, I do.

Delicious Oil-Free Hummus

I found this recipe on The Veggie NP: Plant-Based Health Care ‘s Facebook page. I tweaked it a bit to suit our taste, it’s a really great recipe! I doubled it and send a big container to work with my hubby.

Delicious Oil-Free Hummus 

** Combine in a strong blender:

  • 1/2 c ground sesame seeds (or tahini if that’s all you have) – Put the sesame seeds in the dry blender first, and grind, then add the rest of the ingredients.
  • 1 15 oz can garbanzo beans, reserve liquid OR 2 cups cooked garbanzo beans 
  • 1-3 clove garlic
  • 1/4 – 1/2 tsp salt
  • 1-2 Tbsp parsley flakes
  • Juice of one + lemons (or 3-4 Tbsp lemon juice) – I like lots of lemon in mine so I added extra, start with one and test to see if you want more
  • Dash of cayenne pepper (optional but really adds a nice taste!)
Instructions:
  • Blend until smooth, and serve!
  • Note: Use enough liquid from canned Garbanzos to get the consistency you want: thick for sandwich spread, thinner for a vegetable dip, etc. If you’re using cooked garbanzo beans, use the cooking liquid or water if that’s all you have.

Grind those sesame seeds first! Or if you're using tahini, add with all other ingredients 🙂

Add chickpeas and all other ingredients and blend well

Adjust seasonings.... as you can see I added more cayenne, lemon and parsley flakes

Yummy!

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Sun-Dried Tomato & Basil “Cheese”

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I’ve been stockpiling raw food recipes lately; I love collard wraps so much but I’m getting bored with the combinations I already have. Since most raw foodist have perfected the collard wrap, I figure it’s about time I do the same. I don’t plan on going 100% raw anytime soon (yeah, like I have that kind of time in the kitchen!) but I’m dabbling. I guess you could say we already eat a pretty raw diet but I’m enjoying learning about the more traditional styles of real raw food… if that makes any sense. 😉

I found this recipe on a Choosing Raw and I had to make it. Not only is this one of the BEST nut cheeses I’ve ever tasted, it’s probably one of the best FOODS I ever tasted! I’ve been slathering it on so many things but I haven’t had a chance to take a better picture to represent all the glory of this beautiful “cheese”. Nevertheless, I had to post this so that you guys have a chance to make it yourselves. I plan on using it in collard wraps, salads, as a dip, I’ve been spreading it on my Pulp “Crackers” (post to follow soon – “crackers” made out of chia seeds and leftover juicing pulp… BRILLIANT!!!), eating it with a spoon, dreaming of putting it on pizza and well, dreaming of putting it on just about anything! This reminds me of sun dried tomato basil cream cheese, I bet it would be excellent on a warm toasted bagel! I haven’t had a bagel in so long…. hmmm….. 🙂

Sun-Dried Tomato & Basil "Cheese"

Sun-Dried Tomato & Basil “Cheese” (AKA Italian “Pizza Cheese”)

1 cup raw cashews, soaked for two hours or more
Juice of one lemon
¼ tsp salt
½ tsp white miso (optional)
4 sundried tomatoes, chopped
¼ cup basil

Throw nuts in a food processor and process the heck out of them! Then add salt, lemon juice and miso (if you’re using it). Scrape the sides of bowl and run your processor again, this time drizzling some water in. Keep doing this until the cheese reaches the consistency you like. I aim for mine to look like ricotta.

Ready, set, blend!

Smooth like ricotta

Add tomatoes and basil and pulse until they are well combined into the cheese.

Add sun-dried tomatoes and basil

Don't cut yourself licking the blade! 😉

DONE!! Now try not to eat the whole batch by yourself!!

Again, sorry for the terrible photo but I just had to get this to you sooner!!

Real-Deal Nacho Cheeze

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I haven’t made this in awhile… not because it’s not THE BEST NACHO CHEEZE EVER but because making this leads to a large consumption of chips and other snacks type things we don’t really eat too often. Yes, I know people need to splurge every now and when we do it’s for this sauce and these nachos! I usually double this recipe and mix it in my VitaMix. I use my TVP Meat with Hidden Greens recipe for the “meat” part of our nachos… my family loves this for nachos, burritos, tacos and anything with a Mexican flair!

For a really good bean dip, add a single batch of this nacho cheese to this bean dip recipe and stir to combine. Serve in a small crockpot to keep warm – good with chips of any kind!

1 can refried beans
1/2 cup vegan sour cream
small can chopped green chiles 
1 packet taco seasoning – or a batch of the homemade taco seasoning 
1 green onion, chopped (optional)

P.S. I made this for my Grandpa and Uncle, SERIOUS MEAT EATERS from Colorado… they had no idea it was dairy-free!! They were confused when I told them… “what do you mean it’s cheese without cheese??” 😉

Real-Deal Nacho Cheeze

Real-Deal Nacho Cheeze

  • 1/4 cup raw cashews 
  • 1 1/2 cups cold water
  • 2 ounces pimientos (half of a 4 oz. jar)
  • 2 tablespoons cornstarch
  • 2 tablespoons nutritional yeast flakes
  • 1 tablespoon lemon juice
  • 1/2 to 1 teaspoon salt
  • 1 (4 ounce) can diced green chilies (optional but SO GOOD!)

INSTRUCTIONS

1. Soak cashews in hot water while combining the remaining ingredients (except chiles) in a blender. If you don’t have a high powered blender, soak cashews for an hour or two in hot water first.

2. Add cashews to blender and process on high for 1-2 minutes.

3. Cook in a sauce pan over medium heat, stirring constantly, until thick. Add chiles and serve or use in other recipes that call for cheese sauce.

Blend ingredients except for cashews

Add cashews and blend for 1-2 minutes

Done blending

Heat and stir until thickened

Add green chiles (if using)

Ready to serve! Tell me that doesn't look like the real thing!?!

YUMMY NACHOS!!!

* Another good vegan cheese recipe for ya!

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Citrus Black Bean Quinoa Salad

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Ever since I discovered the oil-free cold salads at Whole Foods, I’ve been on a quest to find good quinoa and lentil salad recipes. While I thoroughly enjoy my sampler box of all the oil-free salads they offer, I cannot continue that type of expensive habit!

My youngest is now eating solid food three meals a day which means I REALLY have limited time to eat! That’s why I love this quick and easy salad recipe. It’s easy to make and the leftovers are fantastic for days!

I often pack this in my diaper bag for an after-workout snack and I’ve even eaten it for breakfast. I keep steamed greens ready in my fridge at all times and I often add those to this salad as well. Enjoy!

Citrus Black Bean Quinoa Salad

Original recipe from Healthy Mammas.

Citrus Black Bean Quinoa Salad

(2) 15-oz cans no-salt added black beans, drained and rinsed OR 4 cups cooked black beans
1/4 – 1/2 minced red onion, diced small (I used 1/2 of a medium sized red onion)
1 large grapefruit, divided into segments and cut into cubes (An orange would work too!)
1-2 roasted red bell peppers (in water), diced (you could also use 1 large fresh red bell pepper)
1 cup frozen corn, thawed
2 cups cooked quinoa
2 large (ripe but firm) avocado, diced
1 small bunch fresh cilantro (about a handful), chopped into small pieces (also rinsed well!)

Dressing Ingredients – Simple yet so good!

juice of 3-4 limes (I like lime so I used 4)
2 tsp cumin
3 T water or low-sodium broth (I use leftover bean cooking liquid)

Instructions

.    Rinse and chop all your veggies.
.    Place black beans, red onion, grapefruit, cilantro, bell pepper, avocado and corn in a large bowl. Toss to combine.
.    In a small bowl, whisk together all dressing ingredients. Add quinoa and dressing to salad, then toss well and serve.
.    Salad will keep in sealed containers for up to five days in the fridge..

Quick and easy dressing!

Yummy!

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BEST Lite Goddess Salad Dressings (Oil-Free)

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I LOVE Dr. Joel Fuhrman and really respect what he has to say when it comes to nutrition and how to take care of your body. If you’re looking for a really great book to read, try “Eat To Live” or his other book “Disease Proof Your Child“… I HIGHLY recommend both! Our family takes his vitamins, DHA and EPA supplements too… you can purchase them from his site. All of his supplements are legit, I can attest to that. I’ve never felt better!

Dr. Fuhrman recommends everyone eat a LARGE salad for one of their daily meals since raw, uncooked veggies and fruits offer the most powerful protection against disease. Raw foods contain enzymes, some of which can survive the digestive process in the stomach and pass into the small intestines. In other words, they keep things moving the way they should be! 😉

Since I try to eat a large salad everyday for lunch I’m always on the lookout for new oil-free salad dressings. These two are our favorites! They are much less fattening than the bottled versions and are super easy to make. I make a double batch every week. I also LOVE topping our salads with Goaty Cashew Cheese… YOU HAVE TO TRY IT!

If you like oil-free dressings, you’ll also have to try Oil-Free Raspberry Vinaigrette!

Lite Green Goddess Dressing

Another delicious salad with Goddess Dressing!!

This first one is from Fat Free Vegan Kitchen, one of my all-time favorite vegan food blogs. If you haven’t checked out her site yet, I suggest you do. Be prepared to spend some serious time bookmarking recipes though!! I cook her recipes on a regular basis and we really enjoy them! What’s awesome about her site is she’s almost oil-free, low salt and no processed foods… right up our alley!

Susan’s Lite Goddess Dressing

6 ounces lite firm silken tofu (1/2 pkg. of Mori-Nu) – I’ve made this without tofu and it’s just as good
1/4 cup water
1 1/2 tablespoons cider vinegar
2 tablespoons lemon juice
2 teaspoons low-sodium soy sauce
1/2 teaspoon salt
1/4 teaspoon sesame oil
1 tablespoon tahini
2 green onions, white parts removed, chopped
1 tablespoon chopped fresh parsley, packed
1 large clove garlic

Place all ingredients in blender and process until smooth. (The Magic Bullet worked well for this.)

Makes 10 servings of 2 tbsp. each. Per serving: 19 Calories (kcal); 1 g Total Fat; (45% calories from fat); 1 g Protein; 1 g Carbohydrate; 0 mg Cholesterol; 164 mg Sodium

Magic Bullet works great for this!

Takes me about 10 minutes to make

Lite Goddess Dressing... THE BEST!!!

Here’s another version of Goddess Dressing, this one uses chia seeds as a thickener.

Recipe from Melomeals!

Goddess Dressing

  • 3 T Tahini
  • 2 T Apple Cider Vinegar
  • 2 T Braggs or Soy Sauce
  • 2 Green Onion
  • 2 Cloves garlic
  • 1 tsp fresh ginger
  • 1/4 t cumin
  • 1/2 t lemon pepper
  • 1 c veg stock
  • 2 t chia seeds
  • 2 dates
  • 1 T fresh parsley

Again... use your Magic Bullet!

Yummy!

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Crunchy Cold Lentil Salad (Oil-Free)

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Life has been CRAZY lately! Our youngest is almost 8 months old and just started crawling! I’m almost completely done with my shopping/wardrobe makeover so I’m really happy about that! Life is good, I can’t complain!

So… I’m totally addicted to the oil-free lentil salads at Whole Foods! Since WF is 20 miles away and costs a wee bit more than you’re usual takeout food (my hubby calls it “Whole Paycheck”) I decided to come up with my own lentil salad recipe. This is a mixture of several different recipes. It’s not exactly like theirs but it’s pretty darn good! I usually double this recipe and eat it all week. It makes a great after-workout snack! Our toddler loves it too!

Crunchy Cold Lentil Salad

Crunchy Cold Lentil Salad

– 1 cup of lentils – I use green lentils

– 1 bay leaf

– 2 cups mini heirloom tomatoes (YUM!)

– 1 cup bean sprouts – I use mung bean sprouts but you can leave this out if you don’t like sprouts

– 1 green onion sliced

– A handful of Flat leaf parsley, chopped

– 1 bell pepper, diced (red would be good too!)

– The juice of a lemon with a little or a lot of zest

– A splash of apple cider vinegar

– 1 shallot, diced

– A little Dijon mustard – about 1-2 tsp

– 1/3 cup dried cranberries

– 1 T honey or agave syrup

– 3 to 5 garlic cloves , minced

– 1/4 – 1/2 teaspoon dried thyme

– 1/4 – 1/2 teaspoon ground cumin

– Salt, to taste

– Ground black pepper

INSTRUCTIONS

1. Bring water to a boil and add lentils and bay leaf. Let lentils stand in hot water for about 30-40 minutes. I like mine super crunchy but test them to see how you like them. Drain and let cool for another 30 minutes.

2. In a large bowl, whisk together lemon juice and zest, vinegar, shallot, Dijon mustard, honey/agave, garlic, thyme, cumin, salt and pepper. Add chopped tomatoes, parsley, green onion, dried cranberries, sprouts and bell pepper.

3. Remove the bay leaf and add the lentils to the mixture. Put in fridge and chill for a couple of hours or more. It’s really good the next day! Serve cold.

Mini heirloom tomatoes are really good in this dish!

So colorful! Ready to add lentils!

I used brown lentils... or maybe these are considered green? Either will work!

Delish!

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