Henny, what are some staple plants based vegan foods? I'm slowly easing myself into it and I wanna have some go-to foods. Mind helpin' a sis out?
ABSOLUTELY—I’m excited because I love food
I would love to help. Assuming you have no extra plant-based allergies, I really recommend:
A staple nut butter or make your own (peanut, almond, cashew, sunflower, coconut) with the whole nuts.
A staple, perhaps complementary, dairy free milk or make your own (almond, cashew, oat, soy, coconut, hemp).
A staple set of Vegetables that YOU like, because you don’t want something going to waste in your pantry or fridge just because you want to get into something you don’t like (unless you compost or make your own stock‚ which you should/could!!)—Like think what do you like ROASTING what do you like GRILLING or PANFRYING.
For me, I love potatoes because I love carbs, my food pyramid has food pyramids for just carbs—But I’ll get to that, trust me. I also love sweet peppers, I love them for their freshness and bite and nutrients but also they are so COLORFUL! And they come in different sizes, etc. Cherry tomatoes are so good for frying or baking for like bursts of like “organic” ketchup.
Now you also need greens, how do you like eating greens is what you need to consider. I love eating them raw and sometimes like plain or just avocado mash and lemon juice so spinach works for me because I can also sautee it and blend it. But kale, bok choy, escarole are some other alternatives that go great with pasta and soups or grilled so switch it up. I also like arugula, for salads and sandwiches.
So I love smoothies so I’m also about fruits like bananas, avocados, berries, mango, anything honestly—on sale the better. I love fruit because they freeze perfectly and then you can throw them in frozen and not use ice and it’s way better imo. I love avocados but I’m only into them when I feel like I wanna be thicker and so I just add fats to my diet. Really great carbs, too. Pasta, rice, grains, starches (beans, lentils, chickpeas, peas, potatoes), flours (I love baking because it’s easier and like less work for me, so many flours to choose from or make, oat flour, farina, whole wheat, coconut flour, brown rice flour. The more you bake and use these ingredients the better your future judgment will be). BREAD, because sometimes you don’t wanna bake or bread+fry, and you just want to toast!!!!
And then essential because it’s all about baking, crafting, and cooking for plant-based food you need a handy oil, or a handful of oils (olive oil, sesame, sunflower, coconut (refined and unrefined)), and maybe an easy vegan butter even but honestly one oil is fine for all of it, I just use oils on my body lol. Spices like cocoa, cinnamon are really big to me, and turmeric, pepper, rocksalt, smokedpaprika, because I like it more than normal, onion, garlic, cumin, pepperflakes, cayenne, and any other spice or herb blend you fancy because like it’s up to your buds.
I also like honey, like as an ingredient for food and skin care and for breakouts. It’s regarded really high in my book and bees love it so much they work together and make it for free and don’t even mind sharing if you don’t fuck with the hive dynamics and cause drama. Also, like dips and sauces!! always switch it up and have your constants. Hot sauces, BBQs, dips, hummuses, hummi?(idk?) or tahinis, like things that add instant flavor or textures. Like there is just so much variety, use one buy another, or scroll down how to make your own.
Chia seeds are really good in a lot of ways so I think those are pretty important too because high in fiber, like beans and some veggies. I really recommend frozen veggies just as back up and like last minute plans and a quick and east meal, frozen fruits too (or if they’re cheap and in season—buy a lot and freeze). Also, think about soup stocks, make your own by saving vegetable scraps in a bag in your freezer and when it fills up use it to make a broth. I love making soups, chowders, curries, and a great base makes a great soup.
Of course, random vegan snacks are fun (toasts are the quickest things I like). Drink lots of water and get into teas, herbs, and nutrition in general because it could help you in some cool of ways.
Hi everyone! Here’s a quick dish I’ve been loving lately. I know any Italians out there will be screaming at their screen because one-pot pasta dishes are pretty blasphemous. But I love how quickly and easily you can put a pasta dish together for a speedy dinner or even to pack for lunch when you’re in a rush.
Ingredients: - 4 oz pasta (Alternatively you can use more pasta and just add more liquid as you go) - 1 cup veggie broth - 1 cup water (add more if needed) - 1 cup diced sweet potato (the smaller you cut up your potato, the quicker it will cook. ½ inch cubes are an ideal size.) - 1 cup shredded kale - 1 slice vegan cheese OR 2 tbsp nutritional yeast (or both if you want your dish extra cheesy) - ¼ tsp black pepper - ¼ tsp salt - ¼ tsp garlic powder
Instructions: 1. In a large sauce pan, add you sweet potato and pasta. Add the veggie broth, water, salt, pepper, and garlic powder. Place a lid on top and bring to a boil. 2. Once brought to a boil, reduce to a simmer and put the lid back on. Stir every two minutes. Simmer for 8-10 min total, depending on what the package instructions for the pasta say. In the last two minutes of cooking, add the kale and your cheese/nooch. Stir so that the cheese/nooch melts into the remaining liquid to create a light sauce. You can add water 1tbsp at a time if it seems too dry to you. 3. Serve warm and ENJOY!
- Sugars: (Energy/Soft Drinks, Fruit Juice, Candy, Cakes and Sweet Treats)
- White Carbs: (Replace white rice, bread, pasta etc. with WHOLEGRAIN or BROWN alternatives e.g. wholegrain bread, wholegrain pasta, wholegrain wraps, brown rice.
1. CAJUN CHICKEN
3 Skinless, boneless Chicken breasts
3 cups green beans (washed with ends cut off)
1 large sweet potato
3 garlic cloves (peeled and finely chopped)
1 tbsp macadamia oil or coconut oil
Cajun Spice mix:
1 tsp cumin
1 tsp paprika
1 tsp garlic powder
1 tsp coriander
¼ tsp cayenne pepper
¼ tsp oregano
¼ tsp black pepper
Pinch of salt
Preheat oven to 200°C
Peel sweet potato and cut into chips
Drizzle chips with coconut oil and mix to coat evenly
Spread chips into single layer onto cooking tray lined with baking paper
Place in oven and cook for 20 minutes while preparing chicken
Combine Spices in a small bowl and set aside
Dice raw chicken into bite size cubes
Sprinkle spice mix onto chicken and mix to coat all pieces
Spread chicken evenly onto cooking tray lined with baking paper and place in oven with sweet potato and cook for a further 15-20 minutes until chicken juices run clear
Heat teaspoon of coconut oil in pan on medium heat
Place green beans on pan and cook for a few minutes until bright green
Add chopped garlic to pan and cook until beans begin to brown and are cooked to desired tenderness
Divide ingredients into 4 portions and serve
2. SAVORY ENGLISH MUFFIN
3 oz Applegate Naturals Black Forest ham
½ cup raw kale, leaves torn, stems removed
2 Tbsp shredded low-fat cheddar cheese
1 whole-wheat English muffin
1 tsp olive oil
Layer ham, kale, and cheese on muffin halves
Drizzle with olive oil, and sprinkle chili powder, sea salt, and black pepper to taste.
Toast muffin halves side by side in a 375°F oven for 10 minutes, or until cheese melts.
3. SCRAMBLED EGGSADILLA
1 whole egg plus 1 egg white
2 Tbsp chopped green pepper
2 Tbsp chopped red onion
1 8-inch whole-wheat tortilla
1 oz Monterey Jack cheese, shredded
2 Tbsp chunky salsa
Scramble eggs with pepper and onion, and fold into tortilla with cheese and salsa.
EGG MUFFIN WITH COTTAGE CHEESE AND FRUIT
1 whole-wheat English muffin
1 hard-boiled egg, sliced
1 cup nonfat cottage cheese
½ medium grapefruit
Toast a split English muffin, then top each half with sliced egg.
Serve cottage cheese with grapefruit wedges on top.
EGG-WHITE FRITTATA WITH FETA, SPINACH, AND MUSHROOMS
2 egg whites
½ cup chopped fresh spinach
½ cup chopped button mushrooms
1 oz feta cheese
1 tsp fresh cilantro
1 slice oat-bran bread
2 oz glass 100 percent pomegranate juice
6 oz water or seltzer
Whisk together the egg and egg whites.
In a skillet misted with cooking spray, cook mushrooms and spinach over medium heat until spinach is wilted.
Reduce to low heat, and add eggs.
Cover, and cook 3 minutes, until eggs are firm.
Top with feta and cilantro.
Serve with toast and pomegranate juice mixed with water or seltzer.
1. Slim Down Detox Water
This cucumber detox water is an ideal starting point for all dieters. The diuretic properties guarantee that all moisture will be rapidly flushed from the system. Tart grapefruit delivers a revitalizing rush of flavor, and the fruit is packed with fat-burning enzymes. All of the citrus contained within this refreshing beverage is designed to heal the internal digestive tract. Mint leaves briskly finalize the drinks ability to easy any tummys woes while losing weight fast. This tasty brew only takes ten minutes to prepare, and it yields 8 potently cleansing servings. All ingredients are simply combined 2 hours before consumption.
2. Blackberry and Orange Detox Water
A daring dieting infusion comes to life with this benevolent blueberry detox drink. The masterful concoction features a delicious core of mandarin oranges. The wedges permeate moisture with ample healing properties, and the slight sourness is decadently delightful. At the same time, a stash of ripened blueberries brings extra antioxidants. These superfoods are notoriously packed with vitamin C and fiber. Each berry gains its navy coloration through the presence of detoxifying pigments. These compounds are known as anthocyanins, and their inclusion in a health regimen can prevent the presence of free radicals and ulcers. To intensify taste, simply squish berries and twist oranges.
3. Lemon and Mint Detox Water
Lemon water detox methods have reached a zenith with this thirst-quenching diet recipe. For those that love sugary drinks, this tasty blend can permanently replace sodas and fruit juices. The mint is uniquely calming for all possible tummy woes; simultaneously, the lemons provide the maximum amount of internal cleansing. This vibrant potion will even appeal to those who don’t typically consume water on its own. The tingling refreshment is hard to surpass on any scale. Huge quantities of advantageous electrolytes are naturally embedded in the citrus fluids, and the chilly mint undertones in this recipe will cool off the entire beverage.
4. Watermelon Detox Water
The latest dieting trend has reached a new level of evolution with this insanely flavorful watermelon detox water. There are plenty of antioxidants stored within the juicy melons, and its nutrient contents are through the roof. One of its key compounds is the phytonutrient known as lycopene. This generous ingredient is an extraordinarily strong antioxidant, and it also is known to foster anti-inflammatory effects. Amino acids are also provided to aid in blood flow and cardiovascular well-being. This is great for anyone with a rigid fitness routine. Seedless watermelons are preferred for this blend, and the final product is a ruby red wonder!
5. Pineapple Sugarcane Spa Water
Every drop of this iconic pineapple detox water is packed with vivacious charm. The recipe is astonishingly simple, but it yields an incredible source of hydration. The heavenly elixir only requires 2 sticks of sugar cane, approximately 5 pineapple chunks and 2 liters of water. All H2O should be filtered, and spring water is the best choice. Upon combining the ingredients, this brew can be consumed immediately; however, every minute of stewing increases the fun for the tongue. The deliciousness is special enough to make every sip a divinely uplifting experience. Meditative properties are enhanced by pineapples ability to expel toxins.
6. Strawberry, Lime, Cucumber and Mint Water
To indulge in a supreme detoxification experience, this devilishly rich combination achieves liquid perfection. Despite their sweetness, strawberries are uniquely healthy, especially when it comes to promoting antioxidant intake. This spunky pink fruit has a ravishingly tasty bite, and it empties the body of errant toxins. Strawberry detox water is masterfully enhanced by limes citrus zing. This fruit purifies the intestines and fortifies the colon. Cucumber plays a role in managing efficient hydration, and the mint keeps all of the digestive organs calm.
For the coeliac anon: There are lots of delicious grains you can still eat!- oats, rice, buckwheat, corn, quinoa... Health stores have lots of alternative 'normal' foods like pasta, cereal- as well as basic grains to cook with. Some things even taste better- buckwheat pasta and tamari soy sauce are both yum! If your supermarket has a free from section the majority will already be gluten AND dairy free. You just gotta get used to reading labels everywhere else but there will be lots you can eat x
I put mozzarella on my pasta dishes instead of parm. I like that its gooey.
honestly I can’t do this because then all the mozzarella just congeals on the fork and gives me alternate mouthfuls of sad cheeseless pasta and viscous mozzarella bomb (don’t get me wrong, it’s delicious when done right like it generally is on baked ziti and lasagna but I always fuck it up somehow)
BUT I’ve been told kraft parmesan is veggie safe and that’s the kind I use so I’ll probably stick to it!! sharp cheddar is an alternative I also love 😊
i’ve been a vegetarian for two weeks today and although that sounds like one of those annoying milestone things that are actually meaningless, i just wanted to say how excited i’ve been in regards to food.
i honestly thought i’d really struggle with it, as i have in the past. yet this has not been the case. although i haven’t had the opportunity to cook properly for myself, i already feel like i’m benefitting from cutting out meat. i have mainly had quorn fillets for lunch, alternating between salads, couscous and pasta to go with them and it’s already a better replacement meal for me than before. i have this crazy new vibe about me and since it’s only been fourteen days, i can’t wait to see what it’s going to be like as i continue with the new lifestyle.
basically, what im saying is recently i am HYPED for food and
big up quorn fillets
now i’m off to go eat a veggie burger and baked sweet potato, have a good one pals
I absolutely love coming home from a hard day of school/ work and making myself a big bowl of zucchini pasta! It brings my energy up after a long day, plus it’s actually a surprisingly tasty alternative to grain/gluten-based pasta.
The trick to making it flavourful is all in the sauce!
There are many ways to make a whole-food vegetable pasta sauce, without any fillers or preservatives. how I made mine tonight was super easy and could fool anyone into thinking that raw spirilized zucchini is a good substitute for pasta. Even kids would probably love the fun green skin on their noodles, healthy can be experimental and fun! I’ve learned not to limit myself to the same foods everyday, all day. That way if I keep challenging myself with new nutritious sauces or food inventions I will never get bored of eating healthy; which means less chances for straying to an unhealthy substitute (ie. a canned pasta sauce full of sugar, preservatives, canola oil, processed fats, or cream)
I’ll be posting more pasta recipes as I make them, but tonight I’ll share with you my “Tomato Basil Garlic Marinara”
🔹6 Romano tomatoes
🔹handful of fresh basil
🔹2tbs apple cider vinegar
🔹1 red bell pepper
🔹1 slice of onion
🔹1 clove of garlic
🔹1-2 tsp Italian seasoning
🔹1-2tbls olive oil/ or MCT oil
🔹pinch of salt, pepper, and dill
Once you have all the ingredients it’s easy to make. Simply put everything in a blender or food processor and blend until smooth.
🔹1-3 zucchini depending on the size ( I used 3 small ones)
🔹handful of cherry tomatoes
🔹handful of basil
🔹chopped steamed squash
If you don’t have a spirializer you can slice the zucchini into strips, or grate them on a cheese grater to make the noodles, but I suggest investing in a spirilizer, it’s an essential tool in my kitchen.
Chop up the tomato and basil and toss them in the noodles with the cooked cubed squash.
Mix in the sauce, serve, and enjoy!
This may seem like a lot of ingredients, but i had most of them in my cupboards already, so if you don’t have some of the ingredients don’t worry and just substitute for something else :D or add whatever you want! That’s the fun of this dish! It never really turns out the same way twice! :)
Happy Monday night everyone! Tomorrow I’ll be posting a new dessert recipe for everyone to enjoy!
Carrot pasta~ a healthy alternative to pasta ~ approx 300 calories
You will need (for ONE person):
- Carrot x 2
- ½ onion (red preferably)
- A portion of your favourite tomato pasta sauce (or make your own!)
1) Peel the carrots + chop of the ends
2) Continue peeling the carrot until you get to the tough/bitter inside section of the carrot (we don’t use this, put it in the compost!). These are your ‘pasta/spaghetti’ pieces.
3) Finely chop the onion & fry in 1 teaspoon of oil (use a frying pan or wok). Cook until they begin to soft
4) Add the carrot pasta pieces to the pan, with the onion, and cook until the carrot pieces bend and twist around (ie. until they’re softer and no longer straight & raw). This can take around 10 minutes
5) Add the pasta sauce and cook until the carrot is soft enough for your liking.
Serve with halloumi, feta or cheddar cheese and a salad
NB 1: The 300 calories estimate does not include any added cheese etc.
NB 2: you can use parnsip/squashes instead of/with the carrot if you so wish. Carrot is a good starting point though due to it being so sweet - it’s pretty hard to dislike it!