vegan

Recipe – Lasagna Soup

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Onions

Onions are part of the Allium family, a group of spicy, sharp root vegetables that includes garlic, leeks, and chives. They’re especially high in organosulfur compounds. These chemicals give onions their strong odor and taste.

There are many onion varieties including white, yellow, and red onions, shallots and scallions, pearl onions, Spanish onions, Vidalia onions, and others.

Onions have many health benefits. People have used onions for medicinal purposes for centuries. Studies suggest that onion health benefits, such as enhanced immunity and cancer protection, are due to its many antioxidants. These include flavonoids like quercetin and anthocyanins, the same type of protective compounds founds in berries, cherries, and eggplant, plus organosulfides and nutrients like vitamin C.

Many people enjoy sweet onion varieties best, like Vidalia onions and shallots, because they tend to have a milder taste and can even be eaten raw, but compared to white and red onions, these usually have a lower percentage of beneficial compounds.

Sweeter onions are left in the soil longer before being harvested so more of their carbohydrates have a chance to turn to sugars, hence their sweeter taste.

In general, the longer onions are left in the ground, the sweeter they taste but the lower phytonutrient count they have. Usually, the more potent the smell and taste of an onion, the more nutrients are present, and therefore is more likely to make you tear.

With hundreds of varieties, it’s easy to add onions to your meals.

https://health.clevelandclinic.org/are-onions-good-for-you; https://draxe.com/nutrition/onions-nutrition/

Recipe – Lasagna Soup

Ingredients

1 onion, chopped

4-5 cloves garlic, minced

2 tsp. Italian seasoning

1 tsp. onion granules

½ tsp. paprika

1 tsp. salt, or to taste

2 Tbs. tomato paste, or more to taste

5 cups vegetable broth

1 cup marinara or any tomato-based sauce

½ cup red lentils

6 whole grain lasagna noodles, or more, broken into pieces

¼ cup nutritional yeast

½ cup canned coconut milk, shaken well

1 Tbs. lemon juice

handful of shredded spinach or kale

Process

Sauté onion and garlic in a splash of water or broth until softened, about 5 minutes. Add the Italian seasoning, onion granules, paprika, salt, and tomato paste. Stir and sauté for 1 minute more. Pour in the broth, marinara sauce, red lentils, and broken noodles. Bring to a boil. Reduce heat and simmer uncovered for about 15-18 minutes, or until lentils and noodles are tender, stirring occasionally. Stir in nutritional yeast and coconut milk. Cook for another 2-3 minutes to heat through. Turn off the heat. Stir in lemon juice and shredded greens allowing greens to wilt before serving.

Recipe – Creamy Peach Bake

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Peaches

  • The peach is a member of the rose family and is a close relative of the almond.
  • There are over 300 varieties of peaches in the US and over 2,000 varieties worldwide.
  • California produces about 50% of the peaches in the US, but Georgia is still famous for their peaches nationwide.
  • In Japan, white peaches are highly prized and often given as luxurious gifts, sometimes even costing upwards of $10 each for the most perfect specimens.
  • There are hundreds of varieties of peaches in existence today, but all peaches are categorized into two types: freestones and clingstones. The flesh of freestone peaches separates easily from the pit, which makes them ideal for eating fresh. In clingstone varieties, the flesh of the peach clings to the pit. These varieties are best for canning.
  • It is a common misconception that a peach/plum hybrid is the nectarine. A nectarine is actually just a variety of peach with smooth rather than fuzzy skin. In this case, fuzzy skin is a dominant trait; whereas the smooth skin of a nectarine is a recessive trait. Only one gene separates peaches and nectarines and this gene variant causes peaches to have a fuzzy skin and nectarines to have a smooth skin.
  • Peach fuzz is a survival tactic, providing protection from the elements. It stops water and moisture from reaching the delicate skin, preventing premature rot, and ensuring development of a fully mature seed. It also acts as an irritant to destructive insects, preventing them from eating the fruit.

Aside from jams, tarts, pies, cobblers, crisps, cereals, and smoothies, peaches also lend themselves to savory dishes such as salads, pizzas, and soups.

https://veritablevegetable.com/just-peachy-fun-facts-about-peaches/; https://fruitguys.com/blog/ten-tasty-facts-you-probably-didnt-know-about-the-peach/

Recipe – Creamy Peach Bake

Ingredients

16 oz. canned peaches (reserve juice), thinly sliced, or 2 cups fresh peaches, peeled and sliced

1½ cups rolled oats, uncooked

1/2 cup pitted dates, chopped

1 cup non-dairy vanilla milk

6 oz. firm silken tofu

1/8 tsp. cardamom

1/8 tsp. coriander

2 tsp. vanilla flavoring

1/4 tsp. almond flavoring

1/2 tsp. salt

Process

Oil an 8”x 8” casserole dish and set aside. Mix peaches, oats, and dates in a bowl. Transfer to prepared dish. Combine reserved peach juice with just enough milk to make 1½ cups of liquid and blend with all remaining ingredients until smooth. Pour into the oat mixture. Cover and bake at 350°F for 30 minutes. Uncover and bake for 15 minutes more. Allow to cool 10 minutes. Serve with additional non-dairy milk. (If using unsweetened non-dairy vanilla milk, add 2 Tbs. maple syrup if desired.)

Recipe – Holiday Carob Cranberry Peppermint Bark

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Cranberries

When you think of cranberries, your first thought may be of Thanksgiving. Every year 20 percent of the more than 400 million pounds of cranberries Americans use are consumed during the week of Thanksgiving. However, there are many surprising health benefits beyond enjoying them just one or two times a year.

Since the early 20th century, cranberry consumption has been recommended as a way to promote urinary tract health. A 1994 study by Harvard Medical School found that cranberry consumption made it more difficult for certain harmful bacteria to linger on the lining of the bladder. For women especially, research has shown a reduction in urinary tract infections (UTIs) when consuming dried cranberries every day. By 1998, another study conducted by Rutgers University had identified proanthocyanidins as the key component of cranberry that was making it more difficult for E. coli to attach to the urinary tract.

Because these proanthocyanidins can decrease bacteria in the urinary tract, there is some research indicating that cranberries may have a similar impact on the bacteria in your mouth. While more research will be necessary, if true, it could make a case for cranberries helping to decrease cavities.

Dried cranberries are a great source of fiber and hold a similar sugar content as other dried fruits.

Only five percent of cranberries are eaten as fresh fruit, with the remaining 95 percent processed into juices, jams, sauces, and other products. It takes about 4,400 berries to make a gallon of juice.

The majority of cranberries are generally available from September to December. Freezing allows accessibility throughout the year. All forms of cranberries are easy to incorporate into the diet such as in salads, yogurt, sandwiches, sauces, casseroles, and desserts.

https://integracareclinics.com/health-benefits-of-cranberry-why-you-should-eat-them-all-year/https://www.cranberryinstitute.org/about-cranberries

Recipe – Holiday Carob Cranberry Peppermint Bark

Ingredients

2 cups carob chips

1 cup creamy almond butter, or cashew butter

¾ cup dried cranberries, or cherries, chopped

¾ cup sliced almonds

1-1 ½ tsp. peppermint flavoring

¼ cup shredded unsweetened coconut, or coconut flakes, for topping

Process

Melt carob chips and nut butter in a heavy-bottom saucepan. Remove from heat and stir in fruit, almonds, and peppermint flavoring. Spread unto parchment paper-lined baking sheet or casserole dish. Top with coconut shreds or flakes. Refrigerate or freeze for 20 minutes. Break into pieces. Store in a container in the freezer.

Recipe – Tempeh Breakfast Sausage

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Tempeh

Tempeh is basically a cousin to tofu. Although tofu and tempeh are crafted from soybeans, tempeh may very well be the antithesis of tofu. While tofu offers a smooth, creamy texture, tempeh is chewy and crumbly. Tofu has a bland, rather neutral taste out of the package, while tempeh is savory and slightly nutty.

These stark flavor and texture differences are all rooted in tempeh’s unique production process made by fermenting soaked, boiled, dehulled whole soybeans for roughly 35 hours and then compressing it into a firm, dense block.

Fermentation is the natural process by which bacteria and yeast break down sugars. This puts tempeh, and other fermented foods like kimchi and sauerkraut, in the category of probiotic foods which are beneficial for gut health. As one of the healthiest fermented foods one can eat, tempeh reportedly helps boost good gut flora, which can help fight inflammation and more serious health conditions like obesity, cancer, cardiovascular disease, and Type 11 diabetes.

In our bodies, the enzymes lipase, protease, and amylase convert fat into fatty acids, proteins into amino acids, and starches and carbohydrates into simple sugars respectively. This digestive process of conversion is critical for the metabolic absorption of our food. This is exactly what the beneficial bacteria are doing for us when tempeh is made. In effect, the soaking and fermenting process used to make tempeh becomes more immediately nutritious for consumption and is more easily digested by our bodies. Then key vitamins and minerals, like iron, B12, magnesium, and folic acid—that were locked up in protein complexes are freed, making them more available when we eat tempeh.

Sources: shape.com/healthy-eating/diet-tips/tempeh-nutrition; projectumami.net/pages/health-benefits/of-tempeh

Recipe – Tempeh Breakfast Sausage

Ingredients

8 oz. tempeh, broken up

2 Tbs. whole wheat flour or any flour

2 Tbs. vegetable broth

1-2 Tbs. maple syrup, or to taste

1 Tbs. miso paste

1 tsp. dried sage or poultry seasoning

½ tsp. dried rosemary

⅛ tsp. crushed red pepper flakes

½ tsp. salt, or to taste

Process

Place all ingredients into a food processor. Pulse until well combined but still with a chewy, somewhat chunky texture, adding more herbs if desired. Shape into eight similar-sized balls, then flatten into patty size onto a parchment-lined baking sheet. Bake at 350°F for 25-30 minutes, flipping halfway through. Serve with tofu scramble, waffles, pancakes, or enjoy as a breakfast sandwich.

Recipe – Lentil and Kale Stew

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Lentils

When combined with a whole grain, lentils provide the same quality protein as meat. A 1/2-cup serving of cooked lentils provides about 12 grams of protein. With such high protein content, you are sure to be fueled up all day.

Just 1/2 cup of cooked green lentils packs in 32% of a day’s required amount of fiber. Lentils are an excellent source of fiber. In addition to gut mobility, a high intake of fiber is associated with lower blood cholesterol levels and protection against developing colon cancer and Type 2 diabetes.

Just 1/2 cup of cooked lentils has 366 mg of potassium. Getting enough potassium is just as important as reducing salt. Potassium can counteract the damaging effect of sodium and has been shown to lower blood pressure.

Out of all plant-based foods, lentils contain the most folate. A type of B-vitamin, folate helps support red blood cell formation and proper nerve functions. It also plays an important role in lowering artery-damaging homocysteine. It may help prevent anemia and protect against developing heart disease, cancer, and dementia. Folate is particularly important for women of childbearing age, as it is needed to support increasing maternal blood volume.

Just 1/2 cup of cooked lentils provides 15% of your daily iron needs. Iron plays an integral role in the formation of hemoglobin in blood and myoglobin in the muscles, both of which carry oxygen to the cells. Regularly including lentils in the diet can help boost your iron intake.

Source: lentils.org/health-nutrition/nutritional-information

Recipe – Lentil and Kale Stew

Ingredients

1 Tbs. olive oil

1 medium red onion, finely diced

1 medium green bell pepper, chopped

3 cloves garlic, minced

5 cups vegetable broth

1 bay leaf

1 ¼ cups brown or green lentils, rinsed

1 medium carrot, chopped

1 medium sweet potato, cubed

1 15-oz. can diced tomatoes, or home canned

1 ½ tsp. smoked paprika

1 tsp. ground rosemary

¼ tsp. cayenne pepper

2 cups kale, chopped

½ cup fresh parsley, chopped

salt, to taste

Process

To a large pot, add olive oil, onion, and bell pepper. Cook until softened, 4-5 minutes. Add the garlic and cook until fragrant, 2-3 minutes. Add the broth, bay leaf, lentils, carrot, sweet potato, tomatoes, paprika, rosemary, and cayenne pepper. Bring to a boil, cover, and let simmer until lentils and vegetables are tender, 25-30 minutes. Add the kale, parsley, and salt. Continue cooking for 10 minutes. Remove the bay leaf and serve.

Recipe – 8-Layer Bean Dip

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Orange Pepper

Orange bell pepper, a cultivar of Capsicum annuum, belongs to the family Solanaceae but lacks capsaicin, which is the heat element present in hot peppers.

Orange bell peppers are medium to large in size and are rounded, square, and blocky in shape with 3-4 lobes and a thick green stem. The smooth skin is firm, glossy, and bright orange, and underneath the skin, the equally bright orange flesh is thick, juicy, crisp, and succulent. Orange bell peppers have an aqueous crunch and are sweet with a fruity flavor, the sweetest of the colored peppers.

An excellent source of vitamin C, one large orange bell pepper provides more than three times the vitamin C of an orange, delivering a whopping 316 mg of vitamin C vs 83 mg in a navel orange. They also have about ten times the amount of lutein and zeaxanthin than other peppers. There is strong evidence that these carotenoids are pivotal for eye health. Research by Associate Professor Tim O’Hare of the Queensland Alliance for Agriculture and Food Innovation at the University of Queensland, has identified orange capsicums as the richest source of the orange pigment zeaxanthin, which is vital for central vision. He says the compound accumulates in our macula, at the back of our eyes. It protects against blue light, which is particularly damaging as it can oxidize our photoreceptors, which leads to macular degeneration.

Commonly hollowed, orange bell peppers can be used as a serving vessel for soups, dips, and stuffing. Raw, baked, or roasted, they are a great addition to stir fries, salads, sandwiches, cheeses, and more.

Sources: specialtyproduce.com/produce/Large_Orange_Bell_Peppers_5077.php; qaafi.uq.edu.au/article/2020/06/orange-capsicums-menu-long-term-eye-health; enewsletter.k-state.edu/youaskedit/2016/03/15/nutition-differences-in-colored-peppers

 

Recipe – 8-Layer Bean Dip

Ingredients

3 cups salsa, divided

2-15 oz. cans black or kidney beans, drained

2 avocados

1 Tbs. lime juice

1/2 tsp. salt, or to taste

1 cup cashews

1 orange bell pepper, roughly chopped

1/4 cup nutritional yeast

1/3 cup water

1/2 cucumber, chopped

2 cups corn kernels

1/2 cup olives

2 green onions

salt, to taste

Process

In a food processor, blend one cup of salsa and the beans until smooth. Spread on the bottom of a deep dish. Combine avocados, lime juice, salt, and mash until smooth. Spread on top of the bean/salsa mixture. Blend cashews, pepper, and nutritional yeast, and add water a little at a time until smooth. Spread over the avocado layer. Spread the rest of the salsa over the cheese layer. Top with cucumbers, corn, olives, and onions, or add any veggies desired. Serve with warm tortillas or baked tortillas chips.

Recipe – Jackfruit Street Tacos

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Jackfruit

Jackfruit is a tropical fruit native to South India. It is part of the Moraceae plant family which also includes fig, mulberry and breadfruit. It is has a spiky outer skin, is green or yellow, and is the largest tree fruit in the world. A single jackfruit can grow to as much as 80 pounds.

It contains more protein than similar fruits, and some of nearly every vitamin and mineral the body needs, as well as a decent amount of fat. It has a distinctive sweet flavor that has been described as a combination of apples, pineapples, mangoes, and bananas, and can be used in a wide variety of dishes. Vegans and vegetarians use the jackfruit as a meat substitute, as its texture is like shredded meat. It is very nutritious, being a major source of calories and carbohydrates and containing carbohydrates, fiber, protein, vitamins A and C, riboflavin, magnesium, potassium, copper, and manganese. One cup of jackfruit contains 155 calories.

It is rich in several types of antioxidants, which is likely responsible for most of its health benefits. It may help control blood sugar, protect against disease, boost the immune system, improve skin problems, and reduce the risk of heart disease. While eating jackfruit is safe and beneficial for most all people, like any other food, it should not be eaten by those who may be allergic to it. And since it might lower blood sugar levels, individuals with diabetes should consult their physician before eating, since it might be necessary to change the dosage of medication.

Sources: healthline.com/nutrition/jackfruit-benefits; simplyplantbasedkitchen.com/vegan-jackfruit-street-tacos-recipe

Recipe – Jackfruit Street Tacos

Ingredients

1 onion, diced

1 Tbs. garlic, minced

2-20 ounce cans green jackfruit in water or brine

1 Tbs. chili powder

1 Tbs. cumin

1 Tbs. smoked paprika

2 Tbs. tomato paste

2 limes, juiced

1/2 cup vegetable broth

12 whole grain corn tortillas

Process

  • Rinse and drain the jackfruit. Shred it with your hands. Chop the harder pieces with a knife.
  • In a large pan, add onion and garlic and sauté over medium heat for about 5 minutes until soft. Add jackfruit, seasonings, tomato paste, lime juice, and broth and combine.
  • Continue cooking for 5–7 minutes until most of the liquid is absorbed. If too dry, add more broth.
  • Wrap tortillas in a paper towel and heat them in the microwave for 20–30 seconds to warm.
  • Fill taco shells with the jackfruit mixture and your favorite toppings!

Recipe – Garden Herb Cheese Spread

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Herbs

From oregano, to rosemary, to parsley, to mint, it’s no secret that herbs are good for you. But it may be surprising just how much nutrition is in herbs. Fresh herbs specifically are some of the most nutritious greens out there. When compared, ounce for ounce, herbs contain much more concentrated nutritional benefits than other leafy greens. For example, fresh oregano contains eight times the amount of antioxidants as spinach, and parsley contains 44 times as much vitamin C as lettuce.

Even more, herbs have been used medicinally for centuries. If eaten, peppermint can improve digestion, sage will boost your memory, rosemary can help you heal from a cold, and much more.

Just as the nutrition in herbs is super concentrated, so is the flavor. All herbs contain loads of flavor in every bite, and that flavor translates phenomenally into your food.

Herbs taste good in everything—savory dishes, soups, breads, desserts, and salts. Whether you embrace rosemary’s warm, woodsy flavor or sweet floral lavender in cookies, fresh herbs make everything from your kitchen tastier, fresher, and far more flavorful.

Source: gardenuity.com/health-benefits-of-herbs

Recipe – Garden Herb Cheese Spread

Ingredients

2 cups hot water

½ Tbs. agar powder

1 cup raw cashews

2 Tbs. nutritional yeast

2 Tbs. lemon juice

1 ½ tsp. salt

1 tsp. onion powder

½ tsp. garlic powder

4 cloves garlic, chopped

¼ cup roasted red peppers, optional

½ tsp. turmeric, optional

¼ cup fresh basil, finely chopped

¼ cup fresh cilantro, finely chopped

¼ cup green chilies

Process

Cook agar powder in water until thickened, about 2 minutes.

Combine cashews, nutritional yeast, lemon juice, salt, onion and garlic powders, garlic, and cooked agar in a blender.

Add red peppers and turmeric, if desired, for a cheddar-like spread.

Blend until very smooth. Add herbs and chilies and pulse until mixed. Adjust seasonings to desired taste.

Recipe – Caesar Salad Dressing

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Salad Dressings

Adding more salads to your regular meal rotation is a great way to get more vegetables and healthy nutrients into your diet. But did you know that the salad dressing you put on your salad could turn a healthy meal into an unhealthy one? Most store-bought bottled dressings are brimming with harmful ingredients that are unsuitable for human consumption and can actually damage your health.

Often made with loads of sodium, saturated fats, artificial ingredients, preservatives, and added sugars, too much can harm your heart health, spike your blood sugar, contribute to weight gain, and much more.

Salad dressings might not seem like a product containing sugar, but they are a common source of high amounts of hidden sugars added to your diet on that healthy piece of lettuce. And don’t be fooled by low-fat or fat-free labels. When food manufacturers remove fat, they tend to make up for it by adding sugar to their products to make them taste better, but this comes at a cost to your health. Studies show that low-fat versions of food products like salad dressings contain higher amounts of added sugars than their regular counterparts.

Making simple dressing recipes at home can help you avoid unnecessary added sugars and other unhealthy ingredients. Knowing every ingredient that goes into your dressing allows you to choose carefully what you are putting into your body to nourish it.

Source: www.lark.com/resources/choosing-a-healthy-salad-dressing-beware-the-hidden-sugars

Recipe – Caesar Salad Dressing

Ingredients

 1/2-2/3 cup water

2 dates, or 1-2 tsp. sweetener of choice

1/4 cup cashews, soaked in hot water for 20 minutes, drained

1/8 cup sesame seeds, or pine nuts, or 2 Tbs. tahini

1/8-1/4 cup sunflower seeds, depending on preferred thickness

3-4 Tbs. fresh lemon juice

1-2 medium garlic cloves, chopped

1½ tsp. Coconut Aminos

1/4 tsp. kelp or other seasoning, optional

1/2 tsp. dried dill

Process

Place all ingredients in a blender and blend until creamy and smooth. Drizzle over your favorite green salad.

Recipe – Flax Muffins

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Flaxseed

Flaxseed, or linseed as it is sometimes called, is quite simply one of the most nutritionally-beneficial whole foods a person can consume.

It’s no surprise flax is thought of as a “superfood.” There’s a list of benefits to eating these tiny, nutty seeds that is longer than your arm, and consequently it has been growing in reputation and popularity year after year.

Because flaxseed contains around 27% fiber, making it one of the finest plant sources of fiber, it aids in digestion. It also helps with weight loss and regulating blood sugar levels. Thus it is considered a low-glycemic food.

There are around 18 grams of protein in every 100-gram serving of flaxseed, which is even higher than the protein content of chia seeds.

Flaxseed is a rich source of omega-3 fatty acids. It also contains around 75-800 times more lignans than cereal grains, legumes, fruits, and vegetables. Lignans have a chemical structure much like steroids, and have been shown to lower the risk of heart disease, menopausal symptoms, and osteoporosis. A recent study showed that lignans in flaxseed played a part in reducing the risk of breast cancer.

Flaxseed is an invaluable tool for the vegan baker as it makes a superb egg substitute. Grinding the seeds and mixing with a little water creates a gel which can then be used to replace an egg in muffins, breads, and cookies. You might also want to sprinkle them on a salad, use them in dressings, cereal, and smoothies.

Source: healthysupplies.com.uk/blog/article/ten-amazing-facts-about-flaxseed

Health Benefits of Flaxseed
• Loaded with nutrients
• High in omega-3 fatty acids
• May help protect against cancer
• Rich in fiber
• May lower cholesterol levels
• May reduce blood pressure
• May stabilize blood sugar levels
• May help with weight management
• Versatile and easy to use
www.healthline.com/nutrition/
benefits-of-flaxseeds

Recipe – Flax Muffins

Ingredients

2/3 cup flaxseed, ground into a meal

1/2 cup smooth almond butter, or any creamy nut or seed butter

1/2 cup plain nondairy milk

1/3 cup pure maple syrup

1/2 tsp. vanilla bean powder

1/4 tsp. sea salt

1/4 cup dried fruit, chopped, and/or carob chips

Process

Line a muffin pan with paper liners. In a bowl, stir together the flaxseed meal, almond butter, milk, maple syrup, vanilla bean powder, and sea salt until blended and smooth. Add the dried fruit and/or carob chips. Divide the batter evenly among 12 muffin cups. Bake at 325°F for 25 to 30 minutes or until the edges are browned and the centers are just set. Let the muffins cool in the pan on a wire rack for 10 minutes, then remove them from the pan to the rack to cool completely.