vegan

Baked Buffalo Cauliflower Dip

It was requested to come up with a creamy buffalo cauliflower dip that didn’t have cheese or cream cheese. So I gave it a whirl and oh my, this is dip is SO tasty - you won’t miss the cheese.

Baked Buffalo Cauliflower Dip (Image source: Molly Morgan)

Baked Buffalo Cauliflower Dip (Image source: Molly Morgan)

Baked Buffalo Cauliflower Dip
Serves 4

Ingredients:
1 head of cauliflower, chopped into florets (about 4 cups)
1/2 sweet onion, sliced into thick slices
2 tablespoons Earth’s Balance buttery spread
2 tablespoons all-purpose flour (or gluten-free thickener like arrowroot)
1 cup Oatly oat milk
1/2 teaspoon garlic powder
2 tablespoons (or more) Frank’s red hot sauce
2 tablespoons nutritional yeast

Directions:

  1. Preheat oven to 425 degrees F.

  2. On a baking sheet arrange the cauliflower florets and onions. Roast for 20 minutes or until tender and lightly browned.

  3. In a medium sauce pan, melt the buttery spread. Whisk in the flour. Once combined and smooth, add the oat milk. Stirring throughout, bring the mixture to a boil. Let boil for one minute and then reduce heat to simmer. The sauce should be thickened. Stir in the hot sauce, garlic powder, and nutritional yeast.

  4. Transfer about 1 cup of the roasted cauliflower and all of the onion pieces to the sauce pan. Using an immersion blender, blend until sauce is smooth.

  5. Place the rest of the roasted cauliflower in a 9 x 9-inch baking dish. Pour the sauce over the top. Bake for 10 - 15 minutes or until the mixture is bubbly and lightly browned.

    Serving suggestion: Serve with celery for dipping or whole grain tortilla chips.

    Nutrition Facts (per serving): 150 calories, 6 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 280 milligrams sodium, 20 grams carbohydrates, 6 grams fiber, 7 grams sugar, 6 grams protein

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Creamy Pasta Primavera

This delicious summer dish is so tasty! The pasta that is used is Banza chickpea based pasta which helps to boost the protein content of this dish. While chickpea pasta is a little pricey for the fiber and protein boost that you gain, it is definitely worth a try.

Now for the cheesy flavor… this dish gains it’s cheesy flavor from nutritional yeast which also brings along nutrition benefits because it is loaded with B-vitamins and adds protein too! You can purchase nutritional yeast in the ‘health food’ section of grocery stores or from on-line retailers like Amazon, click here for a link to purchase Nutritional Yeast from Amazon.

So if you haven’t guessed already, this recipe is vegan! If you think you won’t like vegan meals, this recipe could change your mind. Report back if you give it a try or even share a photo with Molly on social media (Instagram: @mollymorganrd, Twitter: @mollymorganrd, or Facebook!

The idea for this recipe came from Food and Wine Magazine!

Creamy Pasta Primavera - Photo: Molly Morgan

Creamy Pasta Primavera - Photo: Molly Morgan

Creamy Pasta Primavera
Serves 6

Ingredients:
3 tablespoons olive oil, divided
1 small sweet onion, chopped
3 tablespoons garlic, minced
1 cup unsweetened cashew milk
2/3 cup cashews, soaked in 1 cup water and drained*
5 tablespoons nutritional yeast, divided
1 teaspoon sea salt, divided
1/2 teaspoon black pepper
1/2 cup whole wheat panko breadcrumbs
5 medium multicolored carrots, sliced
1 medium zucchini, chopped
1 cup frozen green peas, thawed
8 ounces Banza Rotini Pasta (or whole wheat pasta)

*Soak the cashews in water for at least 1 hour to soften

Directions:
1. Prepare pasta to package instructions and drain, reserving 1/2 cup of pasta cooking water.
2. Place zucchini and carrots on sheet pan, drizzle with one tablespoon of the olive oil, and roast at 425 degrees Fahrenheit for 20 minutes until roasted and lightly browned.
3. In skillet add one tablespoon of the olive oil and chopped onion, and two tablespoons of garlic. Cook over medium heat for 10 minutes, stirring often.
4. In a blender combine the cashew milk, drained cashews, three tablespoons of the nutrition yeast, 1/2 teaspoon of the salt, and pepper. Pulse until smooth. Set aside.
5. In a small skillet add remaining one tablespoon olive oil with the panko breadcrumbs, two tablespoons nutritional yeast, and one tablespoon garlic. Cook for about two minutes until panko is crispy and lightly toasted.
6. Return the pasta to the pot, add the roasted vegetables, peas, pasta cooking liquid, and sauce. Season with remaining salt. Serve topped with the panko mixture.

Nutrition Facts (per serving): 450 calories, 18 grams fat, 3 grams saturated fat, 0 milligrams cholesterol, 550 milligrams sodium, 58 grams carbohydrates, 10 grams fiber, 9 grams sugar, and 23 grams protein

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Becoming Vegetarian - Health, Environment, and Tips

Vegetarian Meal - Image Source: Getty Images

Vegetarian Meal - Image Source: Getty Images

Eating vegetarian is definitely linked to health benefits and working in more meatless meals can help your health and the planet.

There are well-researched health benefits associated with vegetarian eating patterns, including: lower weight/body mass index, lower rates of obesity along with reduced risk of heart disease, diabetes, certain types of cancer, and high blood pressure. In general those following a vegetarian eating pattern compared to non-vegetarians, consume fewer calories from fat, fewer total calories, along with more fiber, potassium, and vitamin C, all of which could contribute to the health benefits associated with vegetarian eating.

Vegetarian or vegan eating patterns are considered appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.

There are also environmental benefits. For example: The water consumption of livestock is greater than that of vegetables or grains; it takes about 1850 gallons of water to produce a pound of beef, compared to about only 39 gallons of water to produce a pound of vegetables.

What about protein? Image Source: Getty Images

What about protein? Image Source: Getty Images

What about protein?

The number one question I get about vegetarian eating is how do you get enough protein? A well-balanced vegetarian or vegan eating plan can deliver plenty of protein and all the other nutrients the body needs to grow, stay healthy, and be strong. Additionally research has found that when calories are adequate in a vegetarian or vegan eating pattern that protein needs are met or exceeded. 

Types of Vegetarian Eating Plans

There isn’t just one type of vegetarian or vegan way to eat - there are varying degrees of restrictions. Typically, all vegetarians do not include any meat or fish: chicken, beef, pork, and all other types of meat. Here is a run down on some of the different types of vegetarian eating patterns:

The least restrictive form of vegetarian eating is lacto-ovo-vegetarian, which traditionally exclude meat but include eggs and dairy products.

Lacto-vegetarians follow a similar eating pattern to a lacto-ovo-vegetarians but additionally do not eat egg or egg products.

The most restrict type of vegetarian eating is vegan. Those following a vegan eating pattern will not have any animal-based products, and exclude milk, dairy products, gelatin, and may exclude honey.

Making the Change

Once it is determined what type of vegetarian eating plan is going to be followed, then you can start to put together meal ideas. As you start eating and cooking vegetarian, have an open mind because you can learn great ways to prepare vegetarian dishes that are delicious. I know this firsthand, as I have been eating mostly vegetarian for eight years now. While it still requires some explaining to friends, co-workers, and family about why I am choosing to eat this way, overall eating vegetarian can be easy to adapt to.

Vegetarian Meal - Image Source: Getty Images

Vegetarian Meal - Image Source: Getty Images

Tips to getting started eating vegetarian:

Have the whole family eat meatless at least one or two times per week. This is great even for families without a vegetarian in the house!

When you are making meals with meat or seafood, consider just making a simple protein-rich alternate for the vegetarian - such as, tofu or tempeh sauteed with a drizzle of barbecue sauce or a sandwich with hummus and sliced veggies.

Always have a stock pile of beans on hand. In one cup of beans there is about 220 calories, 17 grams of fiber, and 14 grams of protein. They are a great protein go-to, serve a cup of beans topped with a drizzle of olive oil, vinegar, and spices at meals.

When throwing a party have a vegetarian option available like: grilled marinated tofu cubes, grilled vegetables, veggie burgers, roasted vegetables, grilled cheese sandwiches, and/or hummus and vegetables.

At restaurants ask to customize a dish to make it vegetarian, for example order a grilled chicken salad without the chicken and ask for more of the vegetable toppings to be included on the salad instead.

Stock up on prepare easy to grab vegetarian foods like: hummus, 3-bean salad, Greek yogurt or Icelandic yogurt (more protein than traditional yogurt), hard-boiled eggs, guacamole, cottage cheese, peanut butter, almond butter, trail mix, nuts, seeds, dry roasted edamame or other dry roasted beans, etc. 

Watch outs, When to Call-in Professional Support, and Supplements

One of the biggest watch outs for vegetarians is to make certain to include a wide variety of plant-based protein foods (e.g. nuts, seeds, peanut butter beans, tofu, tempeh, edamame, meat substitutes, hummus, etc.). If you or your child won’t eat plant-based protein foods than eating vegetarian may not be the best choice for them. As mentioned above, a well-planned vegetarian eating pattern is appropriate for any age but if you eat vegetarian or vegan and just fill up on foods like chips, French fries, and bread, you certainly will be missing out on nutrients the body needs.

Sometimes professional support is helpful, especially if vegetarian eating is unfamiliar to you. Working with a registered dietitian can help guide you and your child through the transition to vegetarian eating. Also discussing the eating change with your child’s pediatrician and any concerns that they may have or blood work that they would like to monitor to ensure your child’s needs are being met.

Lastly those following a vegan diet require vitamin B-12 supplementation because it is primarily found in animal foods. Although, vegetarians how are routinely consuming dairy foods will not likely require supplementation.

You Can Do It

Check out the recipe ideas in the blog gallery on this site, many of which are vegetarian/vegan or that can be easily adapted to be vegetarian and check out the resources listed below. Enjoy the adventure of trying, tasting, and preparing delicious vegetarian foods - you can do it!

Resources:
Meatless Monday Recipes: http://www.meatlessmonday.com/favorite-recipes/

Vegetarian Dietetic Practice Group – Consumer Web site: www. vegetariannutrition.net

Feeding Vegetarian Teenagers - https://vegetariannutrition.net/docs/Teens-Vegetarian-Nutrition.pdf

Vegetarian Resource Group - www.vrg.org

References:

Academy of Nutrition and Dietetics Vegetarian Diet Position Paper: http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx

Mekonnen, M.M. and Hoekstra, A.Y. (2010) The green, blue and grey water footprint of farm animals and animal products, Value of Water Research Report Series No. 48, UNESCO-IHE, Delft, the Netherlands.

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Oh wow - DIY Vegan Mayonnaise

To start, I have to say, you must give this a try! This vegan mayonnaise was easy to make and tasted incredible!

The back story - I had picked up a bunch of cans of chickpeas so that I could experiment with aquafaba but wasn't sure what I was going to make first. Aquafaba It is the liquid that beans are cooked in. Then we were having avocado (the boys opted for bacon), lettuce, & tomato sandwiches and wanted some mayonnaise to add but we didn't have any.... this is where the aquafaba came in!

My husband did a quick search for vegan mayonnaise, and found this delicious NY Times Cooking D.I.Y. Vegan Mayonnaise recipe using aquafaba - we adapted it and used canola oil instead of the sunflower oil. Here's the recipe version that we tried:

Ingredients:

1/4 cup aquafaba*

1 teaspoon white vinegar

1 teaspoon lemon juice

1/2 teaspoon salt

1/2 teaspoon sugar

2 teaspoons dried mustard

3/4 cup vegetable oil

Directions:

In a large glass measuring cup, whisk together the aquafaba, white vinegar, lemon juice, salt, sugar, and dried mustard. 

Using an immersion blender, start blending the mixture. Then as you are blending, start to slowly drizzle the oil into the mixture (my husband helped me with this part - it was helpful to have an extra set of hands to drizzle the oil while blending). Adding the oil should take about 4 - 5 minutes and the mixture will continue to thicken to the consistency of mayonnaise while blending. 

Store in an airtight container and refrigerate until ready for use. 

*Note: From one can of chickpeas you will get about 1 cup of reserved aquafaba.

For more about aquafaba: http://aquafaba.com/

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Flourless Fudge-Like Brownies

These flourless brownies are very gooey when they are warm, almost like a brownie pudding! Once they are chilled they are thick like fudge! Enjoy them either way!  The best news is that instead of flour these brownies use black beans and zucchi…

These flourless brownies are very gooey when they are warm, almost like a brownie pudding! Once they are chilled they are thick like fudge! Enjoy them either way!  

The best news is that instead of flour these brownies use black beans and zucchini for the base of the batter plus tons of cacao (or cocoa) powder. What I love about cacao powder is that it is rich in antioxidants plus it adds fiber, magnesium, and iron to the brownies. You can find cacao powder in the natural food baking section of the grocery store, at health food stores, or at on-line retailers. 

Flourless Fudge-like Brownies

Serves 9

Ingredients:

1 can black beans (14.5 ounces), drained and rinsed

3 teaspoons egg substitute + 4 tablespoons water*

1/2 cup grated zucchini (1/2 small zucchini)

3 tablespoons coconut oil

1 teaspoon vanilla

1/2 cup raw sugar

3/4 cup cacao powder (cocoa powder)

1/4 teaspoon salt

1 1/2 teaspoons baking powder

*Or use 2 eggs

Directions:

1. Preheat the oven 350 degrees F. Prepare a 9 x 9-inch baking with non-stick cooking spray.

2. In small dish combine the egg substitute and water, whisk to combine.

3. In a food processor combine the black beans and the egg substitute, pulse to combine.

4. Then to the food processor add the grated zucchini, coconut oil, vanilla, raw sugar, cacao powder, salt, and baking powder. Pulse the mixture to combine, the batter should be thick and smooth.

5. Transfer the brownie mixture to the prepared backing dish. Bake for 25 minutes.

Cooking tip: When you remove the brownies from the oven, they will be gooey! You can enjoy them gooey or chill the brownies overnight a very fudge-like brownie. 

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