November 18, 2018November 19, 2018 by betsy

Cheesy Vegan Low-Fat/Low Calorie Taco “Meat” Filling
Holy (Non) Cow!

Honestly, this filling is a rave and impossibly healthy. Not only is it made with no oil, but no calorie-dense ingredients like nuts. It is made from what virtually everything I make is made from nowadays: riced vegetables, but you would NEVER know it. Rich, thick, and beautifully spiced, this filling can be used in tacos, enchiladas, burritos, and quesadillas or spooned over nachos.

1/2 large yellow onion, diced

2 to 3 cloves garlic, minced

2 cups riced vegetables (I used a hash made of cauliflower, broccoli, and carrot, but any single or combination of these vegetables would work great)

1 teaspoon ground cumin

1 teaspoon smoked paprika

1 teaspoon dried cilantro (or 1 tablespoon fresh, finely chopped)

1 vegetable bouillon cube (the size to make 8 ounces broth) or 1 teaspoon vegetable broth base

1/2 to 1 teaspoon sauce from a can of Chipotle Chilies in Adobo Sauce (it is very spicy, so you might want to start with the smaller amount)

Sea salt to taste

1/2 cup my Luscious Vegan Low-Fat/Low-Calorie Cauliflower Cheese Sauce

Add water to a large skillet just to cover the bottom. Heat over medium to medium-high heat. Add onion and garlic and saute for a few minutes, stirring frequently, until tender. Add riced vegetables and enough water to not quite cover. Cook, stirring frequently, until vegetables are tender and moisture is mostly evaporated. Stir in cumin, smoked paprika, cilantro, bouillon cube, Adobo Sauce, and sea salt to taste. Stir in cauliflower cheese sauce and heat through. Serve immediately.

Serving note: I love it spooned over a brown rice cake and topped with a dab of vegan sour cream, a spoonful of pico de gallo, and two or three halved cherry tomatoes. A sprig of cilantro would be just right, but I didn’t have any for the photo shoot.

#vegan #veganrecipes #veganfood #veganfoodshare #veganfoodporn #plantbased #plantbasedrecipes #plantbasedfood #plantbasedfoodshare #plantbasedfoodporn

November 10, 2018November 10, 2018 by betsy

Vegan Stuffed Southwestern Acorn Squash

This was my delicious, lo-cal dinner on a recent autumn evening.

No real recipe, but one big secret: while my acorn squash roasted, I cooked a few french lentils and mixed them with sauteed onions, carrots, and, wait for it… shredded cabbage(!), all seasoned up with cumin, smoked paprika, and sea salt. Yummm!!!!!

Lentils are somewhat high in calories because they are nutrient dense, so I added additional bulk, nutrition, fiber, texture, and flavor with almost no-calorie cabbage.

I topped the beautiful little mound with pico de gallo and a dab of vegan sour cream. What a beautiful meal enjoyed on the deck in this cool weather with a glass of even cooler Prosecco.

#vegan #veganrecipes #veganfood #veganfoodshare #veganfoodporn #plantbased #plantbasedrecipes #plantbasedfood #plantbasedfoodshare #plantbasedfoodporn

September 30, 2018September 30, 2018 by betsy

Vegan Broccoli Tacos

Yield: 2 tacos

Eat your broccoli…your Vegan Broccoli Taco that is!

Everything is better as a taco…

Most of our busy lives leave little time for cooking. But I still like to cook, I just find that I gravitate more to an assemblage of minimally cooked and delicious fresh ingredients. So, these days, I am often more of an assembler than a cook. But I am eating delicious food that is healthy and beautiful. Come along for the ride!

1 cup riced broccoli
1 cup diced or slivered onion
Sea salt to taste
2 tablespoons vegan parmesan (I like Follow Your Heart brand)
2 corn, flour, or corn-flour tortillas
2 to 4 tablespoons my Blooming Platter Mayo (at only 10 calories per tablespoon), or vegan sour cream, hummus, etc.
1/4 cup shredded cabbage
4 carrot chips

In a large skillet over medium to medium-high heat, dry saute broccoli and slivered onion with sea salt to taste until onion is crisp-tender and develops some nice charred marks. Remove from heat and stir in vegan cheese.

Heat tortillas for 30 seconds in microwave, spread each with half of the Mayo, divide the broccoli-onion mixture between the two, top each with a couple of tablespoons shredded cabbage and a couple carrot chips. Dive in!

#vegan #veganrecipes #veganfood #veganfoodshare #veganfoodporn #plantbased #plantbasedrecipes #plantbasedfood #plantbasedfoodshare #plantbasedfoodporn

September 25, 2018 by betsy

Vegan Roasted Butternut Squash Taco

I will put just about anything in a tortilla these days…and each new resulting taco is my “favorite.” This one tastes like autumn with the earthy-sweet butternut squash and sage.
Per serving:

1 corn or corn-flour tortilla
1/3 cup baby kale
2 tablespoons diced roasted butter nut squash (app. 30 minutes at 450 degrees)
2 tablespoons yellow onion slices sauteed with a spritz of non-stick spray and rubbed sage and sea salt to taste
1 tablespoon Blooming Platter Mayo (10 cslories per tablespoon) or vegan sour cream
1 generous tablespoon shredded vegan parmesan
Ootional garnish: roasted and lightly salted pepitas

#vegan #veganrecipes #veganfood #veganfoodshare #veganfoodporn #plantbased #plantbasedrecipes #plantbasedfood #plantbasedfoodshare #plantbasedfoodporn

September 23, 2018September 30, 2018 by betsy

Vegan Edamame Hummus Taco

Such a tasty, satisfying lunch that needs no preamble:

Warm a taco shell (I like corn or a corn-flour combo);
Spread with 2 tablespoons edamame hummus;
Top with shredded cabbage;
Drizzle with vegan mayo (I love my 10-calorie/tablespoon Blooming Platter Mayo) whisked with soy sauce, Thai sweet chile sauce, and sriracha; and
Top with 2 carrot chips and 4 or 5 wasabi roasted almonds (I buy Kroger brand).

#vegan #veganrecipes #veganfood #veganfoodshare #veganfoodporn #plantbased #plantbasedrecipes #plantbasedfood #plantbasedfoodshare #plantbasedfoodporn

August 26, 2018August 26, 2018 by betsy

Vegan Grilled Onion Tacos

Grilled Onion Tacos (vegan)–oh, wow!

These are fast, inexpensive, nutritious and, perhaps best of all, a rave in the flavor department.

I heard about onion tacos recently when I caught the tail end of Splendid Table, so I have no idea how the cookbook author made hers or who she was. But here is how I make mine:

I warmed two corn tortillas, spread each with a tablespoon of garlic hummus, piled in some arugula followed by freshly grilled onions– though sauteed or roasted would be great too), pico de gallo with plenty of cilantro, a dab of vegan sour cream, and plenty of lime on the side for squeezing over.

I wouldn’t change a thing, but riff away. They were exactly what I craved after a 4-mile Beach Walk.

Happy Sunday!

#vegan #veganrecipes #veganfood #veganfoodshare #veganfoodporn #plantbased #plantbasedrecipes #plantbasedfood #plantbasedfoodshare #plantbasedfoodporn

July 16, 2018 by betsy

Vegan Lunch Hack
Southwestern Butternut Squash Bisque

An easy, elegant, low calorie and, of course, vegan lunch hack…

Southwestern Butternut Squash Bisque
Yield: 2 generous servings, app. 200 calories each (including garnish)

Every so often, I go on what I only half-jokingly call an “austerity program,” limiting myself to what’s in my pantry or freezer combined with a few fresh ingredients rather than giving in to whims and cravings that would require more purchases.

I have had some Dr. Mcdougall’s brand organic, vegan Butternut Squash Bisque hanging around in a 17.6 ounce box for a while. I opened it, tasted it, and found it lovely in its sweetness, earthiness, and velvety texture. But I felt it needed a little boost. Incidentally, the whole container was only 240 calories.

I also discovered some Frontera brand Green Chile Enchilada Sauce with roasted tomatillo and garlic in an 8 oz package. This whole container was only 80 calories and it, too, was tasty and silky on its own.

I simply stirred them together, heated the mixture, put a dollop of vegan sour cream and a sprig of fresh cilantro on top, and garnished with a little side salad of mixed lettuces, halved cherry tomatoes, and a wedge of lime. In a very few minutes, lunch was served.

Honestly, I would order this dish in a restaurant and tip generously with compliments to the chef.

June 20, 2018June 18, 2018 by betsy

Vegan Southwestern Veggie-Stuffed Peppers
A Low-Cal Dish Packed with Flavor

Yield: 6 stuffed peppers

I’m not sure what I did before the “invention” of riced vegetables, but I know I didn’t eat as creatively when it came to low-calorie meals. I am rather hooked on the riced cauliflower, riced broccoli, and riced “confetti” (usually cauliflower, broccoli, and carrots), so expect lots of new recipes this summer, in addition to those posted recently.

I think these peppers, with their teaspoon of ground cumin, are perfectly spiced. But if you prefer to add some coriander, chili powder, and the like, by all means go for it.

Either way, you are sure to return to this easy recipe again and again.

3 large yellow, orange, or red bell peppers, halved lengthwise, and broiled a few minutes, skin-side up, until out skin chars in a few places (I try to slice through the stem with a serrated knife so that each pepper has a cute stem and nice contrast of green)

1 teaspoon olive oil

1/2 large yellow onion, diced

1 large clove garlic, minced (I use a garlic press)

1 pound riced “confetti” cauliflower, broccoli, and carrots (you can rice your own in a food processor, pulsing until vegetables have the fine texture of rice)

1/2 cup water

2 tablespoons vegan cream cheese (I use Tofutti)

2 tablespoons vegan sour cream (I use Tofutti)

2 tablespoons prepared salsa (not pico de gallo)

1 teaspoon ground cumin

2 tablespoons sour cream

Sea salt and freshly ground pepper to taste

2 tablespoons grated vegan cheese (I use So Delicious)

Garnishes: 3 cherry tomatoes, halved, and 6 sprigs fresh basil or cilantro

Preheat oven to 350 degrees. In a large skillet over medium, heat 1 teaspoon olive oil. Add onion and saute, stirring, until softened. Add garlic and saute, stirring, for 30 seconds. Add riced vegetables and water and cook, stirring occasionally, for about 10 minutes or until vegetables soften and turn translucent and most all of moisture is evaporated. Stir in cream cheese, sour cream, and salsa, heating and stirring until cream cheese and sour cream melt. Season to taste with salt and pepper. Divide evenly among pepper halves in an oiled casserole dish or individual gratin dishes. Top each with 1 teaspoon sour cream and 1 teaspoon grated cheese. Bake for about 20 minutes or until heated through. Served garnished with a cherry tomato half and a sprig of basil or cilantro.

March 17, 2018 by betsy

Vegan Spinach, Veggie, & Cheese Enchiladas

Yield: 8 enchiladas

Ordering vegan Mexican food in a restaurant here in Eastern Virginia is a bit tricky. Enter my quick and easy homemade restaurant-quality vegan enchiladas.

It appears, in exchanges with other vegans, that simple foods we thought were safe–like refried beans–are not necessarily. Apparently many restaurants still use lard in them, yet say they do not. How much of that misunderstanding is language barrier-based, I’m not sure. But I’d rather not take a chance.

As it turns out, these enchiladas include no beans at all. They were inspired by spinach and goat cheese enchiladas I used to make as a vegetarian, a favorite for company from back in the day.

Vegan goat cheese in our area is expensive, so I used a combination of Tofutti cream cheese and Daiya pepper jack flavored shreds. In addition to the baby spinach–for which you can substitute baby kale–I add a generous portion of a riced broccoli-cauliflower mix. I purchase it for convenience, but you can just pulse 4 ounces each of broccoli and cauliflower in a food processor until very finely minced.

For a sauce, feel free to make your own, but I love the Hatch brand mild green enchilada sauce. If you are not a green sauce fan, red would be delicious too. I was going for all green which, as it turns out, is appropriate for this Saint Patrick’s Day post if you overlook the small detail that these enchiladas are not in the least bit Irish. But they are every bit tasty.

1 tablespoon olive or vegetable oil

1 medium onion, diced

2 large clove garlic, minced

8 ounces riced broccoli-cauliflower mix (or make your own by pulsing 4 ounces of each in a food processor until finely minced)

8 loosely packed cups baby spinach or kale

1 teaspoon ground cumin (or more to taste)

1/2 teaspoon smoked paprika or your favorite chili powder like Ancho (or more to taste)

4 ounces vegan creamed cheese

2 cups shredded vegan cheddar, jack, or pepper jack cheese (or a blend; I use Daiya pepper jack), divided

8 gently warmed corn tortillas

1-15 ounce jar green enchilada sauce (mild, medium, or spicy; I use Hatch Green Chile Enchilada Sauce)

Toppings: vegan sour cream, pico de gallo, sprigs of fresh cilantro; optional: lime wedges and roasted pepitas

Oil a 9 x 13 inch casserole dish and set aside. In a large skillet over medium heat, bring oil to shimmering. Add onion and saute, stirring frequently, until softened. Add garlic and saute, stirring frequently, for about 30 seconds. Add riced vegetables and saute, again stirring frequently, for 5 minutes or so until they have softened, released their juice, and it has been evaporated. Add spinach or kale, about 2 cups at a time, and cook, stirring, until it begins to wilt. Repeat until all greens have been added. Stir in cumin and smoked paprika. Then stir in vegan cream cheese and 1 cup of the shredded cheese until melted. You can remove the skillet from the heat if mixture seems to be cooking too much, as the residual heat will melt the cheeses.

Preheat oven to 350 degrees. Divide mixture evenly among the 8 tortillas, spooning it in a loose rectangle in the center of each and gently folding the sides toward the center, overlapping. Cover the bottom of the prepared casserole dish with a very thin layer of the enchilada sauce and nestle each tortilla into the dish, sides touching with folded side down. Spoon remaining sauce over the enchiladas, spreading to cover exposed areas of tortillas. You may or may not have sauce left over. Sprinkle top evenly with remaining cup of shredded cheese and bake for 20 minutes. Remove from oven and serve topped with sour cream, pico de gallo, and cilantro sprigs along with optional lime wedges and roasted pepitas.