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Hearty Vegetable Soup

During the cold and rainy winter months, a hearty vegetable soup is a staple at the Colvin house. It's super easy and absolutely loaded with healthy veggies that provide the nutrition we need to bolster our immune defenses against the dreaded cold and flu season. I always throw some type of bean or pulse into my soups to boost the protein and help them "Stick to your ribs" as my grandpa used to say. This is just one variation of my many vegetable soups. Feel free to tweak any of the ingredients to make it perfect for your family. 

* Removing the olive oil from this recipe makes this soup a prefect option during a gentle whole body cleanse.
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Let's make some soup!

• 1 large onion

• 4-5 garlic cloves

• 2 Tbsp olive oil

• 3-4 cups green cabbage

• 3 stalks of celery

• 4 carrots

• 5-6 red potatoes

• 1 large bell pepper

• 1 large turnip

• 2 large parsnips

• 1- 28 oz can of crushed tomatoes

• 1/4 cup nooch (nutritional yeast)

• 2 bay leaves

• 2 large Tbsp Italian spices mix

• 1- 15.5 oz can of kidney beans

Chop all ingredients. Add olive oil, onion, and garlic to a large stock pot. cook for a few minutes. Add all chopped vegetables to the pot and cook, while stirring, for a few minutes before adding enough water to cover all ingredients. Stir in crushed tomatoes, kidney beans, Italian seasonings, and nooch. Bring to a boil for 15 minutes and then reduce heat to simmer for about an hour, stirring occasionally. Remove bay leaves and season with salt and pepper to taste. Enjoy!

 

Air Fryer Rice Paper Wraps

One day I was craving egg rolls, but wanted to create a healthier, plant based alternative that was still crunchy and satisfying. What I came up with is a very simple recipe, but takes some chopping and rolling. But the end product will blow you away! The rice paper comes out so crispy, and the flavor of the filling explodes with mouth watering complexity! I love it dipped in sweet garlic chili sauce. 

3 carrots finely chopped

2 cups green cabbage, coarsely chopped

1 cup cilantro chopped

4 green onions, chopped

1/2 inch fresh ginger, peeled and chopped

3 cloves garlic, peeled and pressed or chopped

1/4 cup white onion, finely chopped

1/4 cup sesame seeds

1/2 cup fesh basil, chopped

1 Tbsp olive oil (optional, you can use water or vegetable broth to keep it oil free)

1 Block extra firm tofu, crumbled

A small splash of sesame oil (optional, for taste only)

A small splash of seasoned rice vinegar

A small splash of liquid aminos or soy sauce

 

*Aquafaba (the liquid in a can of garbanzo beans) can be used, instead of olive oil, for 

   rubbing the rolls before air frying

 

Add olive oil (water or veggie broth), white onion, garlic and ginger to a saucepan and saute for a few minutes until garlic begins to brown and onion is translucent. Add crumbled tofu and cook for an additional 3-4 minutes, until tofu is heated. Add carrots and cabbage. Cook until wilted and incorporated into the tofu mixture (about 3-4 minutes). take your skillet off the heat and stir in the green onion, basil, cilantro, sesame seeds, sesame oil, seasoned rice vinegar, and liquid aminos. Do not add too much of the last 3 ingredients or you will have a difficult time wrapping the rice paper. Set aside to cool. 

Assemble your rice paper "wrapping station" with:

1 large, shallow bowl, or plate with a lip, to hold your warm dipping water

1 large plate,  for your work surface 

1 plate to set your wraps before they go into the air fryer 

Begin your assembly by soaking 2 rice paper sheets in the water until they are soft and just pliable, not too soggy. remove rice paper sheets from the water and place on the next plate. Here is where you add a scoop of the filling in the middle of the rice paper. tuck in the sides and roll as you would a burrito, as tightly as you can. Rice paper can be a little tricky, but you'll get the hang of it soon enough. If you wrap your roll too loosely, don't attempt to open it, just tightly wrap another rice paper over it. Set your finished roll onto the third plate. repeat this step until you have finished the filling. 

Your assembled rolls will be sticky on the outside, so pull them apart gently and rub with a small amount of olive oil (or aquafaba, for oil free) before placing them in the air fryer, with a small space between each, so as not to stick together. The French fry setting (20 minutes) on your air fryer should do the trick. Be sure to gently turn your Rice Paper Rolls once as they are cooking. Enjoy! 

 

* You can store your tofu mixture in the fridge and assemble your rolls later, but you want to heat the filling before you         assemble the rolls, so the rice paper doesn't pop in the air fryer.  

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WHOLE ROASTED CAULIFLOWER WITH LEMON TAHINI SAUCE

This is an absolute must try recipe from Dr. Michael Greger's "How Not To Die" cookbook. It is definitely a crowd pleaser!

Cauliflower is another nutritious plant that can be served many ways- roasted, boiled, sauteed, broiled, steamed, or raw.The whole cauliflower in this dish makes a great-looking centerpiece on the dinner table.

 

3 garlic cloves, crushed

2 teaspoons white miso paste

1 tablespoon tahini

11/2 tablespoons blended peeled lemon

2 tablespoons nutritional yeast

1/2 teaspoon salt free stone-ground mustard

11/4-inch fresh turmeric (or 1/4 teaspoon ground)

savory spice blend (see below)

1 head cauliflower, leaves and tough stem removed

3 tablespoons chopped parsley

ground black pepper

In a food processor or blender, combine the garlic and miso and process until the garlic is finely minced. Add half a cup of water and the tahini, lemon, nutritional yeast,mustard, turmeric and savory spice blend to taste and blend the sauce until smooth. Set aside.

Bring water to a boil in a pot large enough for the cauliflower to be immersed fully. Place the cauliflower carefully in the boiling water. Cover and cook until blanched, about 8 minutes.

Preheat oven to 400°F

Transfer the cauliflower to a shallow baking dish, stem side down, and add 1/2 inch of water. Spoon about half of the sauce on top of the cauliflower and use your fingers to rub the sauce onto the cauliflower. Roast until the cauliflower is tender, about 40 minutes. Stir the parsley and black pepper to taste into the remaining sauce and adjust the seasonings, if needed. Heat the remaining sauce in a small saucepan or microwave. When the cauliflower is ready, transfer it to a platter and top with the remaining sauce. Serve hot.

SAVORY SPICE BLEND

2 tablespoon nutritional yeast

1 tablespoon onion powder

1 tablespoon dried parsley

1 tablespoon dried basil

2 teaspoons dried thyme

2 teaspoons garlic powder

2 teaspoons dry mustard (mustard powder)

2 teaspoons paprika

1/2 teaspoon ground turmeric

1/2 teaspoon celery seeds

Combine all the ingredients in a spice grinder or blender to mix well and pulverize the dried herbs and spices. Transfer the blend to a shaker bottle or jar with a tight- fitting lid. Store in a cool, dry place. 

 

neat loaf

This is an incredibly tasty recipe from The Peaceful Palate cookbook by Jennifer Raymond. It's easy to make and satisfies that "Comfort Food" craving. Just in time for Thanksgiving!

 

2 Cups cooked brown rice

1 Cup walnuts, finely chopped

1 Cup chopped mushrooms

1 onion, finely chopped

1/2 medium bell pepper, finely chopped

2 medium carrots, shredded or finely chopped

1 Cup wheat germ

1 Cup quick-cooking oats

1/2 teaspoon each: thyme, marjoram, sage

2 Tablespoons soy sauce

2 Tablespoons stone ground or dijon mustard

Barbeque sauce or ketchup

Preheat the oven to 350*F. Combine all ingredients except the barbeque sauce or ketchup. Mix for 2 minutes with a large spoon. This will help bind it together. Pat into an oil-sprayed 5x9-inch loaf pan and top with barbeque sauce or ketchup. Bake for 60 minutes. Let stand for 10 minutes before serving.

Serves 8-10

Per serving: 204 calories; 9g protein; 19g carbohydrate; 9g fat; 248 mg sodium; 0mg cholesterol

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This summer, help control the zucchini overpopulation problem!
Zucchini-noodles-with-avocado-sauce-3-1.

zucchini noodles with avocado sauce

  • author: Simple Vegan Blog

  • prep time: 10 mins

  • total time: 10 mins

  • yield: 2 1x

  • category: Side Dish

  • cuisine: Vegan

These delicious zucchini noodles (or zoodles) with avocado sauce are ready in 10 minutes. Besides, this recipe requires just 7 ingredients to make.

ingredients

  • 1 zucchini

  • 1 1/4 cup basil (30 g)

  • 1/3 cup water (85 ml)

  • 4 tbsp pine nuts

  • 2 tbsp lemon juice

  • 1 avocado

  • 12 sliced cherry tomatoes

instructions

  1. Make the zucchini noodles using a peeler or the Spiralizer.

  2. Blend the rest of the ingredients (except the cherry tomatoes) in a blender until smooth.

  3. Combine noodles, avocado sauce and cherry tomatoes in a mixing bowl.

  4. These zucchini noodles with avocado sauce are better fresh, but you can store them in the fridge for 1 to 2 days.

 notes

  • Feel free to use any veggies or fresh herbs you have on hand. You can also spiralize other veggies like carrots, beet, butternut squash, cabbage, etc.

  • Any nuts can be used instead of the pine nuts, or even seeds.

 nutrition

  • serving size: 1/2 of the recipe

  • calories: 313

  • sugar: 6.5 g

  • sodium: 22 mg

  • fat: 26.8 g

  • saturated fat: 3.1 g

  • carbohydrates: 18.7 g

  • fiber: 9.7 g

  • protein: 6.8 g

One of my favorite things to do with overripe bananas!

Banana-Wheat Germ Muffins

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Thanks to the amazing Veganomicon cookbook for this sweet treat. (P.226)

I love this recipe! And I like my muffins crunchy, so I add walnuts. 

Makes 12 muffins

Time: About 40 minutes

 

Ingredients:

1 Cup plain soy milk

1 teaspoon apple cider vinegar

2 very ripe bananas

1/3 Cup canola oil (can substitute about 1/2 cup unsweetened applesauce)

1/3 Cup sugar

1 tsp pure vanilla extract

1 1/4 Cup whole wheat pastry flour or all purpose flour

3/4 Cup wheat germ

1 Tbsp cinnamon

2 tsp baking powder

1/2 tsp salt

PREHEAT The oven to 375° F.

Lightly grease a 12-cup muffin tin with cooking spray.

 Pour the soy milk into a measuring cup and add the vinegar to it. Set it aside to curdle.

Meanwhile, mash the bananas in a large mixing bowl. Add the soy milk mixture to the bowl along with the oil, sugar, and vanilla, and mix well.

In a separate bowl, mix together the flour, wheat germ, cinnamon, baking powder, and salt. Add this to the banana mixture and use a wooden spoon to gently stir the ingredients, until all the ingredients are just moistened. If using walnuts, fold them in at this point.

Fill the muffin cup three-quarters full and bake for 22 minutes. Remove from the oven and, once cool enough to handle, transfer to a cooling rack to cool the rest of the way. If you want high-rise muffins, fill the cups all the way to the top and bake for 5 extra minutes. This will make ten muffins instead of twelve. Enjoy!

Vegan Nacho Cheese!

Nachos are one of my favorite Mexican food treats. The "Build your own nacho bar" is also my family's traditional Christmas dinner. (Yeah! Really!) Not wanting to miss out, I needed to find an amazing recipe for plant based nacho cheese. And Oh boy did I! This is actually the first recipe I tried. It's totally easy and I loved it so much, I haven't strayed from it. I scribbled it on the inside cover of my Tal Ronnen cookbook about 10 years ago, and I honestly can't remember where I originally found it. I have amended it a few times, to get the flavor perfect for my style of yummy. I hope you like it too! 

Ingredients:

• 3 1/2 Cups water

• 2 Cups cashews, soaked (will work if not soaked too!)

• 2 tsp lemon juice

• 3/4 tsp paprika

• 1 heaping tsp garlic powder

• 1 heaping tsp onion powder

• 2 1/2 tsp salt

• 1 (7 oz) can pimientos (including liquid)

• 1/2 Cup Nooch (nutritional yeast)

Add:

All ingredients (save 1 cup water for saucepan) to a

Vitamix, or other high speed blender, and blend until

smooth. Add remaining 1 Cup water to saucepan.

Pour blended cheese mixture

into saucepan. heat, stirring continually to prevent

burning, to desired consistency. 

 

 

 

 

 

 

 

 

 

Note: This vegan cheese goes absolutely great over pastas, steamed veggies,and pretty much anything else you can think of! You're welcome!

 

 

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Unbelievable Carrot Top Pesto!

 

 

 

What a huge convenience it is to have a veggie box delivered to my door every week! Today, as I was eagerly digging through my freshly boxed booty, I discovered the most amazing bunch of perfectly formed, bright orange carrots with their fresh green tops still attached. Now I know what to do with carrots, but surely there has to be something I can make with these soft, fragrant, wispy tops. I ask you. Have you been chucking all of those green carrot tops thinking they are useless? Yeah! Me too! It seems such a waste to only use half of this terrific plant. What to do? Well, I just so happened to have found a mouth watering answer our carrot foliage predicament. 

 

I remembered that few weeks ago I had run across a recipe from yupitsvegan.com for carrot top pesto. I decided to give it a try and all I can say is WOW! This pesto is rocking my world! It's good with everything! My mind is so blown, I absolutely had to share it! I'm sure you will love it as well. 

 https://yupitsvegan.com/carrot-top-pesto/#wprm-recipe-container-8414

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