Energy Nuggets

These delicious energy nuggets are so healthful and easy, and they can be made with a wide range of ingredients to suit everyone’s tastes (substitutions encouraged). All of these ingredients are easy to find in organic form. Thanks to my friend Heather from Makes Scents for the recipe!

 

 

 

 

 

  • 1 cup quick oats
  • 1 cup coconut flakes (dry type)
  • 1/2 cup sunflower seeds
  • 1/2 cup raw cocoa nibs (or chocolate chips for less healthy option)
  • 1/2 cup dry cranberries
  • 2 tablespoons ground flaxseed (optional)
  • 1/2 teaspoon cinnamon
  • 1/2 cup natural peanut butter
  • 1/2 cup agave or honey
  • 1 teaspoon vanilla extract
  1. Mix dry ingredient in a large bowl.
  2. Put peanut butter in a small bowl and microwave for 20-30 seconds until. Add honey and vanilla to peanut butter. Mix.
  3. Add peanut butter mixture to the dry ingredients. Mix with your hands.
  4. Chill in freeze for about 30 minutes.
  5. Form the mixture into about 30 balls. It is helpful to have damp hands. As I make the balls, I squish them into the loose ingredients that fall to the bottom of the bowel to try to incorporate more of those pieces.
  6. After forming the balls, I am left with about 1/2 cup of loose ingredients. You can freeze it and add to your next batch (cutting  back on other ingredients accordingly), add it to vanilla yogurt, or just eat it with a spoon. Yum!
  7. Place formed balls on wax paper on cookie sheet and freeze. After nuggets are frozen, place them in an air tight container and store in the freeze (for long term) or refrigerator.

This recipe makes 28 small balls and about 1/2 cup of extra loose ingredients. At the size of about 1/30 of the recipe, each nugget has 110 calories.

 

Fajitas are a super quick and easy meal. This post really isn’t a recipe, more like fajita suggestions. Enjoy!

Veggies (variations encouraged)

  • 1 medium onion
  • 1 head of broccoli
  • 1 red pepper

Sauce (adjust to taste)

  • 1/3 cup warm water
  • 4 teaspoons chili powder
  • 2 teaspoons salt
  • 1 teaspoon paprika
  • 2 teaspoons sugar
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon cayenne
  • 1 teaspoon cumin

Fixing Suggestions

  • 6 whole wheat tortillas
  • salsa
  • vegan sour cream (Tofutti)
  • vegan cheese (daiya)
  • refried beans
  1. Put water in a measuring cup, add spices, mix well, and set aside.
  2. Chop veggies and place in a large skillet.
  3. Pour sauce over the veggies.
  4. Place refried beans in a small pan and heat covered on low heat, stirring frequently.
  5. Cook veggies with lid on over medium, stirring frequently. When veggies are close to desired consistency, uncover the pan and continue cooking to evaporate the excess liquid.
  6. Build your fajita and enjoy!

Thanks to Chetroy Productions for the fajita photo.

This super easy soup recipe has a yummy flavor and gives us another way to delight in the abundance of pumpkins at this time of the year. Enjoy!

  • 6 cups cubed long neck pumpkin
  • 2 cans of coconut milk (13.5 ounce each)
  • 4 cups of vegetable broth (Imagine No-Chicken broth)
  • 2 cloves of garlic, crushed
  • 2 tablespoons of minced fresh ginger
  • ½ teaspoon liquid smoke
  • ¼ teaspoon curry powder
  • ½ teaspoon salt
  • pepper to taste
  • 2 bunches of green onions, chopped
  • ½ cup fresh cilantro, chopped

Put cubed pumpkin, coconut milk, vegetable broth, garlic, and ginger in a large pot. Bring to a boil, reduce heat, and gently simmer for 15 minutes. Add liquid smoke, curry powder, salt, and pepper. Simmer for 10 minutes. Add green onions and fresh cilantro and simmer for 10 more minutes.


This is macaroni and “cheese” is the very best, and it is sooooo crazy easy. There are very few ingredients, but it is all about the stirring. You need to stir this concoction to turn the ingredients into a yummy sauce. We top it with Weetabix cereal because my husband’s mother always put Wheaties on top of macaroni and cheese. It seemed strange to me at first, but now I love it. You can leave off the cereal or substitute bread crumbs.

Boil noodles according to package directions. Preheat oven to 350º. Put noodles in a 8×8 glass baking dish. Add cheese. Stir to distribute cheese. Pour milk over noodles and add butter. Place on the bottom rack. Bake for 11 minutes. Remove from the oven and stir well. Return to the bottom rack and bake for another 11 minutes. Remove from the oven and stir well again. All the cheese should have melted into a creamy sauce by now; if not, bake a bit longer. Crush and sprinkle Weetabix over the noodles and bake on the middle rack for an additional 5 minutes.

This makes 6 meal size servings. Each serving contains 319 calories, 14 grams of fat, 4 grams of saturated fat, and 8 grams of protein. It reheats nicely in the microwave. Enjoy!

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There are many great recipes for vegan egg salad. This recipe is super simple with a short ingredient list, and I think it tastes exactly like the egg salad that I ate as a child.  The black salt is optional, but it really adds to the egg flavor. I could not find black salt locally so I ordered it from Amazon. It is worth the $8.70 investment and will last a long time. When preparing the tofu, it is important to squeeze out the extra moisture so your salad doesn’t get watery. This salad will keep in the refrigerator for at least 4 days, it gets yummier as the flavors blend. Egg salad is delicious on top of leafy green salads, in wraps, on crackers, or on toast.

2 14 ounce packs extra firm tofu (the refrigerated kind)
1/2 cup vegan mayo
1 TB lemon juice
1 TB prepared mustard
1/2 teaspoon black salt (Kala Namak)
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1 teaspoon turmeric
1/2 teaspoon to 1 teaspoon celery seed
1 1/2 teaspoons sugar
salt and pepper to taste
 

1. Rinse tofu. Press firmly between a folded dish towel to soak up extra moisture.
2. To make the dressing, mix all ingredients, except tofu, in a large bowl.
3. Thoroughly crumble about 1/2 block of tofu into a bowel.
4. Mix well, mashing the tofu to make it almost part of the dressing.
5. Crumble the rest of the tofu into the bowl.
6. Mix well.
7. Refrigerate or serve immediately.

Makes at least 6 servings: 1/6 of the recipe contains 217 calories, 17 grams of fat, 1 gram of saturated fat, and 10 grams of protein.
*You could cut back on the mayo to reduce calories and fat.

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Vegan Tapenade


According Wikipedia, tapenade is a dish consisting of puréed or finely chopped olives, capers, anchovies and olive oil. There are many flavors and styles. Here is my simple, easy vegan version:

  • 1 clove garlic (crushed)
  • 1 cup olives (any variety, I usually use 1 jar of Mediterranean Organic kalamata olives)
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1 teaspoon dry parsley
  • fresh ground pepper to taste

Place all ingredients in a food processor and process until desired consistency. I prefer it a little  chunky. Serve on whole grain crackers or bread. Voila! Very quick, tasty appetizer.

 

I really dislike peas so I thought that I didn’t like split pea soup. But when I asked Chet for a new soup idea, he suggested split pea soup and I decided to give it a try. Guess what? I LOVE it!! This is my new favorite soup AND it is fat free.

The recipe below is from Fat Free Vegan Kitchen. With my lazy cooking style, I changed the procedure just a bit. I puree the soup so I cut the veggies in large chunks, which makes chopping go very quickly. I also boil the peas by themselves to speed up the cooking time. This soup takes a total of 1 hour and 15 minutes. Thanks Susan for a fabulous recipe!

  • 7 cups hot water
  • 2 cups dried split peas, rinsed
  • 3 carrots
  • 2 medium potatoes
  • 2 medium onions
  • 4 ribs celery
  • 3 cloves garlic, pressed with garlic press
  • 1 large bay leaf
  • 1/2 teaspoon celery seed
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme
  • 1 1/2 teaspoons liquid smoke
  • 2 teaspoons salt
  • freshly ground black pepper, to taste
  • 1 package of Lightlife Smoky Tempeh Strips (optional)

At 00:00, place water and peas in a large uncovered pot. Bring to a boil. At 00:15, start to cut and add vegetables, just toss them as you chop. Keep the soup boiling. Since you will be pureeing the soup, you can chop the vegetables in large chunks. Add vegetables in the order from longest cooking to quickest cooking (carrots, potatoes, onions, celery, and garlic). Add bay leaf, celery seed, basil, and thyme. At 00:35, turn down to medium (4 out of 10 on my stove), cover, and simmer. At 01:00, remove from the heat, puree using an immersion blender (or place in a blender/food processor). Add liquid smoke, salt, and pepper. Cover and cook on low. At 01:15, the soup is ready to serve, but you can keep it covered and on low for another hour if you are not ready to eat the soup.

If you are adding the tempeh, bake it in the oven on a cookie rack on a cookie sheet at 350 for 5 minutes, flip, and bake for another 5-8 minutes depending on desired texture. Cut into small pieces and add to the soup.

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Christmas Cookies

Yum! Today I made 5 batches of vegan organic Christmas cookies each with some whole wheat flour. Recipe links are below. YUM!

Chocolate Chip Cookies

Jam Cookies

Coconut Balls – pdf recipe

Peanut Butter Cookies – pdf recipe

Pistachio Sugar Cookies – I halved Vegnews.com’s recipe and added shortening and whole wheat flour. Next year I will use almonds instead of pistachios.

  • 1/2 cup Earth Balance Buttery Spread
  • 1/4 cup Spectrum Organic Shortening
  • 1/2 cup sugar
  • 3 tablespoons water
  • 1/2 tablespoon vanilla
  • 1 1/4 cup white flour
  • 1/2 cup Daisy Organic Whole Wheat Pastry flour
  • 1/2 cup pistachios (ground)
  • 1/3 cup tapioca flour
  • 1/4 teaspoon salt

This pizza is INCREDIBLE with the pizza shop crust and melted Daiya. Most crust recipes require a three hour process, and who has time for that? But Ethical Pizza has a fabulous recipe and video for a super easy pizza crust that you mix in the morning and finish after work. Below is my take on their recipe.

Dough

Tools

  • parchment paper
  • 16 inch large pizza pan (we like the ones with holes)
  • wire cooling rack

Toppings

In the morning . . .

  1. In a large bowl, add warm water and yeast. Allow the yeast to dissolve in the water.
  2. In a medium bowl, mix the salt, white flour, and whole-wheat flour.
  3. Stir the yeast/water mixture and make sure all the yeast is dissolved.
  4. Add the flour mixture to the yeast/water. Mix until all the flour is wet.
  5. Cover and allow to sit at room temperature for 8-12 hours. Do not stir or touch it.

At dinner time . . .

  1. When you are ready to make the pizza, put flour on a towel or flour the counter. Scrape the dough onto the flour. Add enough flour on top of the dough to make it easy to shape. Form a ball, cover with the towel, and allow it to sit for 10-15 minutes.
  2. Preheat the oven to 450º. Place parchment paper over the pizza pan. Put dough ball on the paper. Press with your hands into a pizza shape adding flour as needed. (The dough will rise in the oven so I press it pretty thin.)
  3. Bake just the crust for 10 minutes on the lowest rack. Add sauce and bake another 10 minutes. Add cheese. Carefully slide the pizza off the paper/pan and bake another 10 minutes directly on the lowest oven rack. Total of 30 minutes of bake time.
  4. Transfer to a wire rack and cool about 5 minutes. Cut on cutting board and return uncut part to the wire rack (it gets a bit soggy when left on the cutting board).

We like to put basil and organic smoky tempeh on our pizza. Topping possibilities are endless! This reheats well in the toaster oven or is tasty cold.

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  • 8 ounces of whole-wheat noodles (uncooked)
  • 3 tablespoons olive oil
  • 2 tablespoons Dijon mustard
  • 2 tablespoons red wine vinegar
  • 1 teaspoon dried basil
  • 1 teaspoon salt
  • ½ teaspoon sugar
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • 2 cups cauliflower, diced into tiny florets
  • 2 cups cucumber, diced
  • 2 cups grape tomatoes, halved or quartered
  • 6 scallions, diced (I use the bottom 4 inches)
  1. Boil noodles according to package directions, minus a minute or two to keep them al dente.
  2. In a large bowl, place oil, mustard, vinegar, basil, salt, sugar, oregano, and garlic powder. Mix dressing well.
  3. Add chopped veggies and toss.
  4. When noodles are finished, drain and rinse with cold water. Add noodles to veggies and dressing. Mix well.
  5. Refrigerate for at least 4 hours before serving.

Makes about 8 cups. Each cup has about 157 calories, 6 grams of fat, .75 grams of saturated fat, and 4.25 grams of protein.

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