vegan

Recipe – Granola Bites

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Vanilla

Vanilla is a spice derived from orchids, primarly obtained from pods of the Mexican flat-leaved vanilla species. The vanilla orchid must be pollinated in order to produce the fruit from which the vanilla spice is obtained. Although one species of bee, the Eulema, found in Brazil, Argentina, Paraguay, northern Mexico, and occasionally in the U.S., is known as the orchid bee because it will pollinate the vanilla orchid, the majority of vanilla orchids are hand pollinated by a method discovered by a 12-year-old child in 1841. Growers tried to introduce the orchid bee in Europe, but the little buzzers weren’t interested in helping out.

There are three major species of vanilla; all are found in Mesoamerica. Because the cultivation of the plant is so labor-intensive, it is the second most expensive spice (after saffron) to produce. Nevertheless, it is widely used in baking, perfume production, and aromatherapy.

The fruit of the vanilla orchid is actually a seed capsule containing tiny, black seeds. The seed capsule ultimately ripens, opens at the end, and then dries out. The seeds can be seen as black specks in dishes prepared using whole natural vanilla. Both the pods and the seeds are used in cooking.

Source: Wikipedia

While researching for this article, I discovered that vanilla extract is 35 to 40 percent ethyl alcohol. Interestingly, almond extract is 90% alcohol. All extracts contain alcohol. Alcohol-free vanilla flavoring is available at certain stores or you can substitute an equal measure of maple syrup.

Recipe – Granola Bites

Ingredients

1 cup rolled oats

A pinch of salt

A pinch of ground cardamom

A splash of maple syrup

1/4 cup almond butter

1 Tbs. honey (a vegan substitute option is agave syrup)

1/4 cup dried berries, such as cherries, cranberries, or raisins

Process

With a fork, stir together oats, salt, and cardamom in a medium bowl. Stir in maple syrup, almond butter, honey, and dried berries.

Once the mixture is mixed well, use your hands to roll into one-inch balls.

If the mixture is too dry to roll into balls, add a bit more honey or almond butter.

Recipe – Creamy Vegan Banana Pudding

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The Banana

Bananas are one of the most versatile foods available. They come in their own container and can be eaten right out of the peel.

The banana plant, also called a banana tree, is technically regarded as an herb, not a tree, because the stem doesn’t have true woody tissue.

Bananas are the most popular fruit in the world. Over 100 billion bananas are eaten every year. The majority of them are eaten around breakfast time.

Americans eat more bananas than any other fruit, with an average consumption of 26.2 pounds of bananas per person per year. In fact, Americans eat more bananas than both apples and oranges combined.

A cluster of bananas is formally called a hand. A single banana is called a finger.

Fully ripe bananas with dark patches on their yellow skin produce a substance called Tumor Necrosis Factor, which has the ability to combat abnormal cells in your body. The darker the patches it has, the higher will be the immunity enhancement quality. Therefore, the riper the banana, the greater the anti-cancer properties.

Humans share about 50% of their DNA with bananas.

A diet of potassium rich bananas can help beat high blood pressure because bananas speed up the rate at which salt is excreted from the body.

Source: Tonsoffacts.com

Recipe – Creamy Vegan Banana Pudding

Ingredients

Pudding:

2 cups coconut milk or non-dairy milk of choice

1 ripe banana

1/4 cup chia seeds

1/2 cup raw cashews

6 pitted medjool dates

1 tsp. vanilla flavoring

For layering:

Roasted pecans

2 ripe bananas, sliced

Coconut whipped cream

Process

In a blender, combine the pudding ingredients and blend briefly. Leave mixture in the blender for 10-15 minutes to soften the chia seeds and cashews, and then blend again on high until creamy and smooth. Pour into a container and refrigerate until thickened, several hours, or overnight. Layer the pudding into glasses with the pecans, sliced bananas, and coconut whipped cream.

Recipe – Sprouted Sunflower Seed Paté

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Sunflower Seeds

While living in Nebraska, I regularly drove down to Kansas to visit my parents. Along my regular route, there was a massive field of sunflowers. When I headed south in the morning, all the sunflowers would be facing east, and when I headed north in the evening, they would all be facing west. I am reminded of the quotation from Steps to Christ, 68, “As the flower turns to the sun, that the bright beams may aid in perfecting its beauty and symmetry, so should we turn to the Sun of Righteousness, that heaven’s light may shine upon us, that our character may be developed into the likeness of Christ.”

The flower head of the sunflower plant can measure 12 inches or more in diameter. Each of these can contain as many as 2,000 seeds. These seeds are considered the fruit of the sunflower plant.

Typically, there are two types of sunflower crops—seeds for oil and seeds to eat. The seeds have a mild, nutty flavor and firm, yet tender texture. Roasting the seeds enhances the flavor.

They are high in vitamin E and selenium, which act as antioxidants and help to protect the body’s cells from free radical damage. Also, the seeds are a good source of beneficial plant compounds, including phenolic acids and flavonoids which also function as antioxidants.

Including sunflower seeds as part of a balanced diet may help lower blood pressure, decrease LDL cholesterol and blood sugar because they contain magnesium, protein, and linoleic fatty acids. They also, by way of the vitamin E, can help reduce inflammation. The seeds can lower the risk of heart disease and type 2 diabetes.

Sunflower seeds should be eaten in moderation, and you should make sure you are not allergic before consuming them.

Sources: healthline.com/nutrition/sunflower-seeds; healthline.com/health/food-nutrition/calories-in-sunflower-seeds; Wikipedia

Recipe – Sprouted Sunflower Seed Paté

Ingredients

1 cup of lemon juice

2 whole garlic cloves

¼ cup of Bragg’s Aminos

Process

Soak 3 cups of sunflower seeds 12 to 24 hours. Make sure they are sprouted. They will look like the open beak of a bird when sprouted. Place sprouted seeds into blender and blend with the rest of the ingredients.

Recipe – Creamy Vegetable Noodle Soup

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Bell Pepper

The bell pepper (Capsicum annuum), often mistaken for a vegetable, is really a nutritious fruit with great health benefits. Bell peppers, or sweet peppers, are brightly hued and beautifully bell-shaped, ringing with high flavor and nutritional notes.

Bell peppers come in a rainbow of shades—green, red, white, yellow, orange, purple, brown, and even black. Powerful, disease-fighting phytochemicals called carotenoids give the bell pepper its vibrant colors. Members of the nightshade family, which includes eggplants, tomatoes, and chili peppers, bell peppers may be eaten at any stage of growth, though their vitamin and nutrient content peaks at full ripeness. These fruits are bursting with vitamins: a one-cup serving boasts 317 percent Daily Value (DV) of the antioxidant vitamin C—more than twice that of an orange! That same serving contains a host of vitamins, including 93 percent DV of vitamin A, 22 percent DV of vitamin B6, and 12 percent DV of vitamin E.

Bell peppers contain more than 30 different carotenoids, including beta-carotene and zeaxanthin, which have antioxidant and anti-inflammatory benefits. Reduced oxidative stress helps lower cancer risk. Increased consumption of a variety of fruits and vegetables rich in carotenoids is associated with long-term reduced risk of age-related macular degeneration. Eat bell peppers raw or gently cooked to maintain optimal health properties.

https://tribunecontentagency.com/article/environmental-nutrition-bring-in-the-bell-peppers

Creamy Vegetable Noodle Soup

Ingredients

1-2 Tbsp. olive oil, coconut oil, or water

1 medium yellow onion, diced

2 ribs celery, diced

3 carrots, diced

1 red bell pepper, seeded, diced

12 oz. baby red potatoes

3 cloves garlic, minced

2 tsp. dried oregano

1 tsp. dried rosemary

1 tsp. dried thyme

1 ¼ tsp. salt, or to taste

1 15-oz. can garbanzos, drained

2 cups unsweetened, unflavored dairy free milk of choice (save aside ½ cup)

½ cup cashews, blended in 1 ½ cups milk

4 cups low-sodium vegetable broth

2 Tbsp. nutritional yeast

8 oz. package pasta of choice

Process

Cook pasta according to directions. Drain, set aside.

Heat oil or water in soup pot over medium heat. Add onion and celery; sauté until soft and translucent, about 5 minutes.

Add carrots, bell pepper, potatoes and garlic; sauté until starting to soften. Add oregano, rosemary, thyme and salt. Stir in garbanzos.

Pour in ½ cup milk, vegetable broth, and nutritional yeast. Stir. Bring to a boil. Then simmer until vegetables are tender. Add blended cashew/milk mixture; heat through. Adjust seasonings to taste. May use fresh herbs if available. Add desired amount of pasta to soup bowl. Ladle in soup.

Recipe – Braised Celery

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Celery

Because some people fail to appreciate the unique flavor of celery, its health benefits are often overlooked.

Celery is rich in antioxidants, which protect cells, blood vessels, and organs from oxidative damage. Celery reduces inflammation. Chronic inflammation has been linked to many illnesses, including arthritis and osteoporosis. Celery and celery seeds have approximately 25 anti-inflammatory compounds.

The high water content of celery—almost 95 percent—plus generous amounts of soluble and insoluble fiber support a healthy digestive tract and assists in keeping you regular. One cup of celery sticks contains five grams of dietary fiber.

Celery contains vitamins A, C, and K, plus minerals like potassium and folate. It is also low in sodium and low on the glycemic index, meaning it has a slow, steady effect on your blood sugar. With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods—not to mention the fact that these minerals are necessary for essential bodily functions.

Recipe – Braised Celery

Ingredients

2 Tbsp. olive oil

1 medium onion, chopped

2 Tbsp. flour

2 cups broth

1 head of celery stalk, cut into 2” pieces

Seasonings of your choice, such as onion powder and garlic powder

Process

  • Sauté the onion in about two tablespoons of olive oil. When done, add a couple of tablespoons of flour. When the flour has browned a bit, add the two cups of your favorite broth and seasonings.
  • Meanwhile, slice up enough celery to fill a casserole dish. You can use either an 8 x 8 or 9 x 13 inches. Since you’ll want to just cover the celery, you may need to adjust the amount of broth depending on the size dish you use.
  • Pour the broth over the celery. Cover the dish tightly with foil and bake at 350˚ for about 45 minutes.
  • Feel free to experiment with seasonings, adding vegan cheese on top before baking, or sprinkling with French-fried onions when done.

www.healthline.com/health/food-nutrition/health-benefits-of-celery

Recipe – Edamame Basil Hummus

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Legumes

Legumes are plants with pods. They are a staple of many diets around the world including Asia, India, South and Central America, and the Middle East. Though legumes are a part of the American diet, they are not used as a primary source of protein as in other countries, except by vegetarians and vegans.

Legumes include:

Black beans

Kidney beans

Navy beans

Soybeans (Edamame)

Peas

Lentils

Lima beans

Did You Know? Peanuts are considered legumes.

Legumes are a healthy source of protein and are considered a complete protein (contains all essential amino acids). A half a cup has the same amount of protein as one ounce of meat. They are low in unsaturated fat and are cholesterol-free, high in fiber and vitamins and minerals, such as potassium, magnesium, iron, and zinc. They also will not cause increases in blood sugar as quickly as other carbohydrates.

Legumes, such as lentils or black beans, can be used as substitutes for ground beef in taco salads and soups or be made into a patty as a replacement for a hamburger patty in a burger. Hummus, made from legumes, can be used in the place of mayonnaise as a sandwich spread and bean purée in place of butter.

Combined with other plant foods legumes can help to make a balanced and healthy diet.

Recipe – Edamame Basil Hummus

Ingredients

2 cups frozen mukimame (shelled edamame), thawed

1/3 cup water

1/4 cup tahini

1 lemon, juiced

3 garlic cloves or 1 Tbsp. of minced garlic

1/4 cup fresh basil

1/4 tsp. salt or to taste

Process

  • Place all ingredients in a food processor and process until smooth, stopping to scrape down sides as needed. If too thick, add water, one tablespoon at a time.
  • Enjoy with fresh veggies, as a sandwich spread or over leafy greens.

Note: Can store in the refrigerator in an airtight container for up to two weeks.

Recipe – Vegetable Split-Pea Soup

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The Carrot

It’s Good for You.

The carrot is a root vegetable first grown in Afghanistan around 900 AD. While it is known best for its orange color, it also comes in other hues, including purple, yellow, red, and white. Early carrots were purple or yellow, but the orange carrot was developed in Central Europe around the 15th or 16th century.

The carrot is a popular and versatile veggie. Its taste can vary slightly depending on the color, size, and where it’s grown. Sugar contained in carrots can give them a slightly sweet flavor, but they also can taste earthy or bitter.

One serving of carrots is a half cup and has:

  • 25 calories
  • 6 grams of carbohydrates
  • 2 grams of fiber
  • 3 grams of sugar
  • 5 grams of protein

Carrots are a great source of vitamins A, C, and K, as well as potassium, calcium, iron and fiber.

The carrot offers many health benefits. It is rich in beta-carotene which keeps our eyes healthy, protecting them from the sun and reducing the risk of cataracts and other eye problems. The yellow carrot contains lutein and has been found to help prevent macular degeneration.

Antioxidants have been proven to reduce the risk of developing cancer and the carrot contains two antioxidants: carotenoid and anthocyanin. Carotenoid gives the carrot its orange and yellow colors, while anthocyanin is responsible for its red and purple coloring.

These same antioxidants are also good for the heart and the potassium found in the carrot helps keep blood pressure in check. The fiber in a carrot helps maintain a healthy weight and also lowers the chance of heart disease.

WebMD by Angela Nelson (Medically Reviewed by Hansa D. Bhargava, MD on September 10, 2020)

Recipe – Vegetable Split-Pea Soup

Ingredients

2 quarts water

2 cups dried green split peas

1 stalk celery, coarsely chopped

1 large carrot, chopped

1 small onion, chopped

¼ tsp. ground thyme

1 whole bay leaf

Salt to taste

1 package golden George Washington Broth or 1 tsp. McKay’s Chicken-Style Seasoning

Process

  1. Rinse peas thoroughly in fine strainer under cold water, picking out debris and any blemished peas. Prepare vegetable as directed.
  2. In large pan, combine all the above prepared ingredients and bring to a boil for 20 minutes. Cover and let simmer for an additional 30 minutes. Remove bay leaf before serving.

Recipe – Roasted Blueberry and Coconut Smoothie Bowls

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Smoothies

Smoothies are a type of cold drink made from a liquid such as milk, fruit juice or water, crushed ice or ice cubes, or frozen fruit and a variety of fresh fruits and vegetables that typically reflect each individual’s taste. I like bananas, pineapple, peaches and strawberries. Popular vegetables include kale, spinach, carrots, celery, and beets, to name a few.

Smoothies are easily adapted to a vegetarian or vegan diet by substituting soy, coconut, or almond milk for cow’s milk. Fruit juices without added sugars can be chosen since the fruits themselves have their own natural sweetness. Other flavors can be included by adding honey, carob powder, and maple syrup, and additional fiber by adding wheat bran or flax seed powder.

Smoothies are blended in an electric blender until the fruit and ice are liquified. I prefer to use at least some frozen fruit so I don’t have to use ice.

Recipe – Roasted Blueberry and Coconut Smoothie Bowls 

Ingredients

1 pint blueberries

2 Tbsp. honey

1/4 tsp. sea salt

1 cup plain soy or almond yogurt (can use vanilla or strawberry)

1 large banana

1/4 cup coconut cream

1 cup ice

Toppings:

Coconut flakes, miniature bananas, alfalfa sprouts, carob chips, crushed graham crackers, or granola.

Process

  • Heat your oven to 400° and place the blueberries on a cookie sheet (one with a rim so the berries don’t roll off) and drizzle the honey on top. Sprinkle with the salt.
  • Roast the blueberries for about 10 minutes.
  • Remove the berries from the oven and strain off as much juice as you’d like. If you keep all of the juice, it will give your smoothie a thinner consistency.
  • Place the berries, yogurt, banana, coconut cream, and ice in a blender and blend on high until smooth.
  • Pour the smoothie into a bowl and cover with desired toppings.

Recipe – Vegan Potato Soup

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Potatoes

What do you think of when you hear the word potato? Some people immediately think “best food ever!” For me, it brings back memories of the root cellar where my grandma stored potatoes and other vegetables.

What fun it was to go into the root cellar with my grandma. Embracing the coolness as we opened the creaky old door. The earthy smell of dirt as we entered. Always watching out for that sneaky snake hanging out in there. The potatoes and vegetables were placed in the cellar after harvest and kept very well for long periods of time. The potatoes used in Bible times were probably stored in a similar way.

Potatoes come in all shapes and colors. There are many different types including Russet, also known as Idaho, Yukon Gold, White Katahdins, Red Bliss, and sweet potatoes … just to name a few.

Potatoes are vegetables which are high in fiber and a great source of vitamin C, vitamin B6, folate, potassium, magnesium and calcium.

There are many healthy, creative ways to cook potatoes including baked, steamed, boiled, air baked, grilled, twice baked, roasted, stir fried, and baked French fries. They are also good in soups, stews, and casseroles.

But be careful what you put on top of your potatoes. Many toppings are high in fat and calories. Fresh salsa and cashew cheese are healthy alternatives.

Potatoes can be used as a natural remedy for burns and rashes. Simply cut a raw potato and apply it to the irritated area. Welders use sliced potatoes to soothe their eyes from welding burns.

Remember the old saying, “An apple a day keeps the doctor away.” The same could be said of the potato!

Recipe – Vegan Potato Soup

Ingredients

6 medium potatoes, peeled and diced

3 carrots, peeled and diced

½ tsp. each: thyme, marjoram, rosemary

3 cups of water

Vegetable boullion cube

Place the above ingredients in a large pan.

Blend the following in a blender:

½ small zucchini squash

½ small yellow summer squash

1 small onion

4 cloves of garlic

1 cup of water

1 Tbsp. of olive oil

Process

Add blended mixture to pan of potatoes and cook until potatoes and carrots are tender. Reduce temperature and add a 13.5 ounce can of coconut milk or cream. Add salt to taste.

Recipe – Apple and Pomegranate Jellies

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Pomegranate

The pomegranate, categorized as a berry, is a shrub that produces a red, round fruit about 2-5 inches in diameter. The skin is thick and inedible with hundreds of edible seeds within. Each seed is surrounded by a red, juicy and sweet seed covering known as an aril. The seeds and arils are eaten either raw or processed into pomegranate juice.

Pomegranates really shine in their wealth of powerful plant compounds, some of which have potent medicinal properties. Pomegranates pack two unique substances that are responsible for most of their health benefits.

Punicalagins

Punicalagins are extremely potent antioxidants found in pomegranate juice and the peel. They are so powerful that pomegranate juice has been found to have three times the antioxidant activity of red grape juice and green tea.

Test-tube studies have shown that punicalagins can reduce inflammatory activity in the digestive tract, as well as in colon cancer cells, diabetes, and breast cancer. Pomegranate extract may inhibit the reproduction of breast cancer cells—even killing some of them.

Punicic Acid

Punicic acid, found in pomegranate seed oil, is the main fatty acid in the arils. It’s a type of conjugated linoleic acid with potent biological effects which may help protect against several steps in the heart disease process. Several human studies have shown it improves cholesterol profile and protects LDL cholesterol from oxidative damage. One research analysis concluded that regular intake of pomegranate juice reduces high blood pressure levels in as little as two weeks, a major factor for heart disease.

If you wish to reap the many health benefits pomegranates have to offer, eat the arils directly or drink the juice.

www.healthline.com/nutrition/12-proven-benefits-of-pomegranate#TOC_TITLE_HDR_2

Recipe – Apple and Pomegranate Jellies

Ingredients

1 cup apple juice

1 cup pomegranate juice

1½ Tbsp. agar flakes

3-4 Tbsp. pomegranate seeds

Process

  • Pour the fruit juices in a saucepan; heat gently until quite warm, but not boiling.
  • Sprinkle the agar over the surface of the liquid; continue to heat without stirring, while the agar dissolves.
  • When the liquid starts to just bubble, stir in the agar, then simmer, stirring occasionally for a few minutes until all the agar flakes have thoroughly dissolved. Strain the hot jelly into four small serving glasses or dishes. Allow to cool slightly before transferring to the fridge until cold and set. Before serving, sprinkle a tablespoon or so of pomegranate seeds onto the top of each jelly.