healthy vegan blog

Everyone needs a good go-to lasagna recipe, right? The vegan version is healthy, low fat, and will appeal to your nonvegan friends. In this recipe, the cashew cheese really adds to the flavor and feel of the lasagna – it is reminiscent of Parmesan cheese. It takes about a half hour to prep and an hour to bake. If you are not a fan of zucchini, you could substitute other veggies or omit.

• 1 cup of cashew cheese (see recipe here)
• 2 x 14 ounce packages of extra firm tofu (the refrigerated kind)
• 6 heaping tablespoons nutritional yeast
• 1 tablespoon salt
• 1 1/2 tablespoons oregano
• 1 tablespoon dry minced onion
• 2 teaspoons basil
• 3 tablespoons lemon juice
• 12 ounce box of whole wheat lasagna noodles (like bionaturae)
• 2-3 zucchini, sliced and halved
• 2 x 26 ounce jars of tomato sauce

1. Prepare cashew cheese. (see recipe here)
2. Remove tofu from the package and allow the liquid to drain off (no need to press).
3. To prepare the “ricotta cheese” mixture, place the following ingredients in a large bowl: tofu, nutritional yeast, salt, oregano, dry onion, basil, and lemon juice. Use an immersion blender to mix until the tofu is smoothish, like the consistency of ricotta cheese. (If you don’t have an immersion blender, you can use an electric mixer or food processor.)
4. Put a large pot of water on to boil.
5. Microwave sliced zucchini for 2-4 minutes to precook it a bit.
6. Spread about 1 cup of sauce in the bottom of a 9×13″ glass baking dish.
7. Once the water is boiling, as you build the lasagna, boil 4 noodles at a time for 4 minutes. Remove the noodles from the water with tongs and place in a strainer for a few seconds before adding to the lasagna.
8. Place four boiled noodles on top of the sauce in the 9×13″ dish.
9. Place a single a layer of zucchini on top of the noodles. Spread about a cup of sauce on top of the zucchini. Using about 1/3 of the “ricotta cheese” mixture, drop small spoonfuls on top of the zucchini/sauce.
10. Preheat the oven to 350º.
11. Place another layer of 4 boiled noodles, single layer of zucchini, 1 cup sauce, and 1/3 of the “ricotta cheese” mixture.
12. Place a third layer of 4 boiled noodles, 1 cup sauce, remaining 1/3 of the “ricotta cheese” mixture, and 1/2 of the cashew cheese.
13. Place last layer of 4 boiled noodles on top. Cover with the remaining sauce.
14. Cover with foil and bake at 350º for 45 minutes.
15. After 45 minutes, remove foil, sprinkle remaining 1/2 cup of cashew cheese on top. Bake an additional 15 minutes uncovered.
16. Let cool for about 15 minutes before cutting.

• 1 medium onion, diced (1 1/2 cup)
• 2 carrots, diced (1 1/2 cup)
• 7 cups cooked black beans
• 1 quart vegetable broth
• 1 1/2 cup celery, diced
• 1 red pepper, diced
• 5 small tomatoes (3 cups)
• 3 cloves garlic, pressed
• 2 tablespoons apple cider vinegar
• 1 tablespoon chili powder
• ½ teaspoon cumin
• 1 teaspoon of salt
• soy sour cream (optional)

1. In a large pot, sauté onions and carrots in a few tablespoons of vegetable broth.
2. Add 5 cups of beans and the rest of the broth.
3. Use an immersion blender to puree to desired consistency (or you can use a food processor).
4. Add celery, red peppers, garlic, apple cider vinegar, chili powder, cumin, and salt.
5. Bring to a boil, reduce heat, cover, and simmer on low for about an hour.
6. Garnished with soy sour cream, if desired.

This recipe is based on a thumbprint cookie recipe, and these cookies have become one of my favorites over the years. I like that they add a bit of natural color to the cookie tray.

• 1/2 cup shortening (Spectrum’s Organic Palm shortening)
• 1/4 cup organic brown sugar
• 1 prepared EnerG egg replacer
• 1/2 teaspoon vanilla
• 1 cup flour  (1/2 cup whole wheat pastry flour and 1/2 cup white flour)
• 1/4 teaspoon salt
• jelly

Combine shortening, sugar, “egg,” and vanilla. Mix well. In a separate bowl, combine flours and salt. Add the dry mixture to the wet mixture and stir. Use your hands to further mix the dough. Roll the dough into 1″ balls and place on an ungreased cookie sheet. Press your thumb into the center of each cookie to make a well for the jam. Fill each cookie with about 1 teaspoon of jelly. Bake at 375º for 12-14 minutes until just barely starting to brown around the edges. Do not over cook. Cool for a few minutes on the cookie sheet, and then remove to cool on a cookie rack. Makes about 16 cookies.

**Note about the flour: I use a locally milled flour, Daisy’s Organic Whole Wheat Pastry Flour. On the bag it says to use an extra 2 tablespoons for each cup of  flour in the recipe. So when I make these cookies I actually use a total of 1 cup and 2 tablespoons. Depending on your flour you may need to add 1-2 tablespoons of flour to achieve a consistency that you can roll.

Happy Thanksgiving!! I am very excited that I was able to make a yummy vegan pumpkin pie. Previously, I made a pumpkin pie using tofu and did not like the consistency. I made this recipe with both a Hubbard and a Long Island Cheese Pumpkin, and I preferred the dense consistency of the Hubbard. The spices at the amounts shown are mild.

• 1 9-inch unbaked pie crust
• 2 cups of puréed pumpkin
• 2/3 cup plain soy milk
• 1/2 cup sugar
• 3 1/2 TB cornstarch
• 1 tsp vanilla
• 1 tsp cinnamon
• ½ teaspoon salt
• ¼ tsp. nutmeg
• ¼ tsp ginger
• small pinch of cloves (optional)

To make puréed pumpkin: Cut the pumpkin into sections. Scrape out seeds. Steam for 15-30 minutes until tender (time depends on pumpkin type). Let cool. Scrape the pumpkin from the skin. Food process until smooth.

Preheat oven to 350 degrees. Combine all ingredients in the food processor. Mix well. Pour into unbaked pastry shell, place in the oven, and lay a piece of tin foil over the pie. Bake for about 1 hour. Uncover and bake for an additional 20 minutes. Cool completely on a cooling rack, cover, and refrigerate for overnight before serving.

When I was a child, my mother made acorn squash filled with brown sugar and butter. It was sometimes a desert or a side or a meal in itself. It is so easy and a special fall treat everyone should have at least once per season. I like it as a side dish with a light meal of rice, veggies, and tofu.

• 1 acorn squash
• 2 TB Earth Balance buttery spread
• 2 TB brown sugar
• 1 teaspoon cinnamon

1. Wash acorn squash and cut in half.
2. Scoop out seeds and discard.
3. Place acorn squash open/cut side down on a baking tray.
4. Bake at 350º for about 30-40 minutes, until tender.
5. Remove from the oven and turn so each half is like a bowl.
6. Put in each half: 1 TB of Earth Balance, 1 TB of brown sugar, and 1/2 ts of cinnamon.
7. Return to oven and bake for another 5-10 minutes.
8. Serve warm.

I never ate shepherd’s pie as an omnivore, but Chet has fond memories of the dish. This meal is so delicious and perfect for cool fall evenings and cold winter nights. It is super healthy and fat free!

Potato Part

• 6 large potatoes (2+ pounds)
• 1/3-1 cup soymilk
• 1 teaspoon dry parsley
• ½ teaspoon salt
• fresh ground pepper

Lentil Stew Part

• 4 cups water
• 1 tablespoon and 1 teaspoon of Better Than Bouillon Organic Vegetable Base (or substitute 4 cups of vegetable broth for the 4 cups of water)
• 1 cup uncooked brown lentils, sorted and rinsed
• 2 large carrot, diced (about 1 cup)
• 1 large onion, finely diced (about 1 cup)
• 3 celery stalks, chopped (about 1 cup)
• 1 clove garlic, minced
• 1 tablespoon flour mixed with 1/4 cup water
• ¼ teaspoon dried thyme
• ½ teaspoon dried oregano
• ½ teaspoon dried parsley
• 1 cup frozen peas
• 1 cup frozen corn

1. Wash potatoes. Cut into quarters; leave on skins. Boil potatoes until they are very tender.
2. In another pot (at least 3 quarts), boil 4 cups of water.
3. Add Better Than Bouillon to the boiling water. Mix well.
4. Add lentils and boil for 15 minutes.
5. Add carrot, onion, celery, and garlic to the lentils. Simmer for 15 more minutes .
6. Once potatoes are tender, pour them through a strainer. Use an electric mixer to mash them. Mix in soymilk, parsley, salt, and pepper. Add enough soymilk to may creamy. Set aside.
7. Combine the flour and water. Stir it into lentil stew; simmer about 5 minutes until thickened.
8. Add thyme, oregano, and parsley.
9. Remove from heat and add the peas and corn.
10. Pour the mixture into a 3 quart casserole dish. Spoon the mashed potatoes on top.
11. Bake for about 30 minutes at 350 or until the potatoes are lightly browned.

I have made Susan’s delicious Blueberry-Banana Bread (from FatFree Vegan Kitchen) a bunch of times. It is so moist and fabulously fat free. I highly recommend it. Yesterday, I was in the mood for traditional banana bread. Below is my traditional version of Susan’s recipe. So easy, yummy, and healthy!

• 2 tablespoons of fresh lemon juice
• 1/3 cup soymilk
• 3 large bananas
• 1 teaspoon vanilla
• 1/3 cup vegan sugar
• 2 cups whole wheat pastry flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon cinnamon
• 3/4 cup of chopped walnuts

1. Pour the lemon juice into the soymilk and let stand until it curdles.
2. In a large bowl, mash the bananas.  Add the soymilk/lemon juice, sugar, and vanilla. Mix well.
3. In a separate bowl, combine the flour, baking powder, baking soda, salt, and cinnamon.
4. Add the dry ingredients to the banana mixture and stir.
5. Fold in the walnuts.
6. Preheat oven to 350F.
7. Spray a loaf pan with high-heat canola oil. Scrape the mix into the pan.
8. Bake for an hour. Let cool for about 5 minutes before removing from the pan.

Topped with earth balance organic buttery spread this is irresistible.

When I was little, one of my favorite ways to eat cucumbers was sliced into sweet pickles. Recently I remember this yummy summer treat, and I called my mom for the recipe. Refreshing and crisp . . .

• 2-3 cucumbers (about 4-5 cups sliced)
• 1/2 teaspoon of salt
• 1 teaspoon of celery seed
• 1/2 cup vinegar (I like brown rice vinegar.)
• 1/4 cup vegan sugar

1. Thinly slice the cucumbers. I use the thinnest slicer on my food processor; it slices them in seconds.
2. Place the sliced cucumbers in a shallow dish. I use a square 8×8 Pyrex baking pan with a lid.
3. Add remaining ingredients. Stir.
4. Place in the refrigerator for at least 6 hours. Stir 2-3 times during that time to make sure that all cucumbers contact the juice.

The celery seed makes these “pickles” different from their friends and I love that, but if you are into the more traditional pickle variety, use 1 teaspoon of dill instead of the celery seed.

I found Soyatoo Soy Whip at my health food store, and oh my, is it yummy (and expensive)! But as soon as I tasted it, I wanted to put it on chocolate pudding. So . . .

• 2 tablespoons cornstarch
• 1/3 cup vegan sugar
• ¼  cup cocoa powder
• ¼ teaspoon salt
• 2 cups unsweetened soymilk (If you have sweetened, cut back on the sugar a bit.)
• 2 teaspoons vanilla
• 1 tablespoon Earth Balance Buttery Spread

Mix the sugar, cornstarch, cocoa powder, and salt in a 2 quart saucepan. Gradually blend in the soymilk. Whisk together. Cook over medium low heat (4 out of 10 on my stove). Whisk frequently for the first 6-7 minutes. Then stir constantly with a wooden spoon (the kind with a flat side to scrape the bottom works best) until thick for another 7-9 minutes. Total cook time 13-16 minutes. Remove from heat and add the vanilla and butter. Stir well. Let cool for at least 10 minutes and stir occasionally while cooling. Pour into serving dishes. Place in the fridge and chill for about 2 to 3 hours. Makes about 2 cups.

Making this pudding does take some time (about 20 min) and focus (not to burn it), but I find the stirring very relaxing and the end result is well worth the effort. There are many pudding recipes that call for tofu, and I am sure they are wonderful. Since the soymilk I buy comes in quarts, I always find myself with soymilk that needs to be used up so this is pudding is an easy and yummy way use all of my soymilk. To make vanilla pudding, omit the cocoa powder and add 2 more teaspoons of vanilla.

1/2 cup (a quarter of the recipe) has 144 calories, 5 grams of fat, 1 gram of saturated fat, and 4.5 grams of protein.

We have tried quite a few vegan pancake recipes, and we like Moby’s recipe best for both taste and health. Moby’s original recipe and video is on epicurious. These pancakes are fat free and full of good stuff. The ingredients are inexpensive and easy to find.

We do not use Teflon coated cookware so I make pancakes in our stainless steel round skillet. With high-heat canola oil spray, they do not stick. Moby makes these pancakes by pouring the batter on the pan and then adding the fruit. This method caused lots of sticking on my stainless so I just gently fold in the berries into the batter before pouring onto the skillet.

• 1 1/2 cups spelt flour
• 1/2 cup oat bran
• 1/2 cup wheat bran
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 2 cups soy milk
• 1 cup berries (frozen unthawed or fresh)

Preheat a skillet to medium-low (4.5 out of 10 on my stove). Mix dry ingredients. Add soy milk. Mix well. Let batter set for a few minutes – it will thicken. Add berries and gently fold into the batter. Spray or wipe skillet with high-heat canola oil. Pour about 1/4 cup batter onto skillet making 3-4 pancakes at a time. Preheat oven to 270º. Cook pancake until golden brown on each side. Place in the oven to keep warm until you finish cooking. Makes about 12 very filling pancakes. Also yummy with raspberries.