Easy Vegan Mashed Potatoes with “Beefy” Vegetable Gravy

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This quick EASY meal is made regularly in our home. I always have the ingredients on hand so it’s great for those nights where I don’t want to think too much about what I’m doing. I was making a mushroom gravy at first, then I got the idea to make a more hardy meal by adding quinoa for texture and to add more of the “beef” feeling of the gravy my mom made growing up. (Anyone else grow up eating “Sh** on a shingle?! 😀 ) This week I added some carrots and peas, mostly because I was too lazy to make a side dish. This recipe is vegan, gluten free, soy free, corn free, processed sugar free, and additive/preservative free.

 

Easy Vegan Mashed Potatoes with “Beefy” Vegetable Gravy

Mashed Potatoes

Ingredients:

5 large-medium sized potatoes, chopped

1 tsp sea salt (or to taste)

1/4-1/2 tsp pepper (or to taste)

1 tsp onion powder

1 tsp garlic powder

1 TBLS olive oil

1 TBLS coconut oil

1.5 cups almond milk

 

Instructions:

  1. Add chopped potatoes to a pot of boiling water. Boil 20 minutes or until soft.
  2. Drain water.
  3. Add other ingredients.
  4. Mash well using potato masher.

 

 

“Beefy” Vegetable Gravy

Ingredients:

1 TBLS olive oil

1/2 cup chopped onion, divided in half

1.5 cup chopped baby Bella mushrooms + 1/2-3/4 cup more

1 garlic clove

1.5 cup broth

1/4 tsp smoked paprika

1/4 tsp celery seed

sea salt and pepper to taste

3/4 cup dry quinoa

2 carrots, chopped

1/2 tsp of your favorite steak seasoning

1 cup frozen peas

 

Instructions:

  1. Heat oil in sauce pan.
  2. Add half of the onion, 1.5 cups mushrooms, and garlic clove (can remain whole)
  3. Cook for 5 minutes
  4. Add broth, paprika, celery seed, steak seasoning, salt, and pepper, and cook for 10 minutes.
  5. Place sauce pan contents into blender and blend well.
  6. Add back to sauce pan and add remaining ingredients, except peas.
  7. Cook until quinoa is done. About 15-20 minute.
  8. Add peas. Cook 5 minutes.
  9. Remove from heat and serve over mashed potatoes. Enjoy!

Easy Vegan Cauliflower Alfredo

alfredo

 

    It’s been a while since I posted a new recipe so I thought TODAY was as good a time as any! I’ve been really staying busy with my coaching business and I’ve been working on a couple of other projects as well. (Stay tuned!) Last week I had a free “Vegan Hacks” event on Facebook where I shared my favorite ways of staying vegan without feeling deprived! I meant to share my Vegan Alfredo recipe on the last day but I ran out of cashews and had no photo to share!! SO here we have it!! I hope you enjoy this cauliflower & cashew based Alfredo sauce! This recipe is vegan, gluten free, soy free,  processed sugar free, and free from preservatives and additives! 

 

EASY Vegan Alfredo Sauce

Ingredients:

1 head of cauliflower

1/4 cup Raw Unsalted Cashews

5-6 garlic cloves (depending on size)

1TBLS olive oil

Broth (enough to mostly cover cauliflower in pan. 1.5-2 cups works for me. Water will work as well.)

Juice from half a lemon

2 tsp garlic powder

2 tsp onion power

1 tsp sea salt

pepper to taste

1 package of your favorite gluten free pasta

 

(For this recipe I also added some sautéed mushrooms and green peppers! Totally optional!)

 

 

Instructions:

  1. Break apart cauliflower. Add to pan with cashews, garlic cloves, and broth.
  2. Heat to boiling. Cook for 10-15 mins or until cauliflower is soft. (To keep more of the nutrients in the cashews you can presoak them for at least 2 hours prior, and exclude them from the boil.)
  3. Prepare pasta by package directions.
  4. Remove cauliflower boil from heat. Add to blender or food processor.
  5. Add remaining sauce ingredients and blend well until smooth.
  6. Top your pasta with your vegan Alfredo and enjoy! <2

Vgn/GF/SF Veggie Burgers

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Being a gluten free/ soy free vegan has it’s challenges. It can be hard to find a veggie burger that meets my standards and doesn’t cost an arm and a leg. With warmer weather coming brings grill season! Last year I struggled with my home made veggie burgers, but this year I’m starting out strong!

 

The following recipe is vegan, gluten Free, soy free, corn free, and processed sugar free.

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Ruth’s Veggie Burgers

Ingredients:

2 cups chickpea flour. (I use Bob’s. It’ll say Garbanzo Flour.)

1 cup diced baby Bella mushrooms

2 cups water

1 tsp sea salt

1 TBLS garlic powder

1 TBLS onion powder

1/8th tsp pepper

1 tsp paprika

1/2 tsp celery seed

1 tsp steak seasoning (Use one without additives)

1/2 tsp sesame oil

1/2 cup uncooked quinoa

1/2 cup diced onion

1/2 cup quick oats

 

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Uncooked, ready to chill.

Instructions:

  1. Cook quinoa according to package directions. Set aside.
  2. Add remaining ingredients, with the exception of the oats, to a sauce pan. Mix well.
  3. Heat on medium, string continuously until mixture thickens well. (Some will stick to the sides and bottom of pan. That’s normal.)
  4. Remove from what once thickened. Add mixture to large mixing bowl along with cooked quinoa and oats. Combine well.
  5. Using your hands, shape into patties. I found it was easiest to form a ball shape then press it flat on a baking sheet. You can form them better after they’ve cooled a bit.
  6. Once all the patties are shaped, I seasoned with more steak seasoning. You could use whatever seasoning you like. Then I placed them on a baking sheet.
  7. Refrigerate for at least two hours to allow time to firm.
  8. Once burgers are firmed well, preheat oven to 450.
  9. Oil baking sheet. (I use coconut oil. You can skip this step but your burgers will be more dry on the outside.)
  10. Bake for 25 minutes. Flip.
  11. Continue baking for 15-20 minutes depending on thickness of burgers. (Mine were about 1/2 inch thick or less.)
  12. Remove from oven and serve with your favorite burger toppings!

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Vegan Gluten Free Lazy Pot Pie

 

I grew up eating frozen pot pies fairly often. Back when they still came in a metal pie pan and you actually baked them in the oven. My current diet doesn’t allow for most pre-made foods, so I had to come up with my own version. And well, I’m kind of a lazy cook. I’m also self taught and rather uneducated in the “ways” of cooking. So bear with me!! My family really enjoyed this recipe and I hope yours does too. This recipe is vegan, gluten free, soy free, corn free, and processed sugar free.

 

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Vegan Gluten Free Lazy Pot Pie

 

Base Ingredients

4 medium potatoes

2 large carrots

1 small onion

1 garlic clove, minced

½ cup mushrooms

1 tsp seas salt

¼ tsp pepper

¼ tsp celery seed

1 tsp onion powder

1 tsp garlic powder

½ tsp parsley

¼ tsp paprika

½ cup raw unsalted cashews, soaked (at least 2 hours)

½ tsp lemon juice

1 tsp tapioca starch

½ cup almond milk

 

Crust Top

1 cup oat flour

1 cup gluten free baking mix (I use Bob’s)

½ tsp sea salt

2 tbls olive oil

2 tbls coconut oil

½ cup water

 

Instructions:

  1. Cut veggies to desired size. Add all of them to pot. Add enough water just to cover the veggies.
  2. Add garlic, salt, pepper, celery seed, onion powder, garlic powder, parsley, paprika.
  3. Cook on medium heat until veggies are tender. Drain some water if there is a lot left. You don’t want it ti be too soupy when you add the cashew mixture! 
  4. In blender add cashews, water, lemon juice, tapioca starch, and almond milk. Blend well until smooth.
  5. Add blender mix to pot. Simmer until thickened a bit.
  6. Preheat oven to 350.
  7. In a mixing bowl add all crust ingredients.
  8. Roll out to desired thickness (should be the size of whatever casserole dish you are using.) Poke holes with a fork.
  9. Pour base into casserole dish.
  10. Gently place crust on top of casserole.
  11. Bake for 20-30 minutes depending on thickness of crust. Remove from oven and serve.

potpie

Vegan Broccoli “Cheddar” Soup

I’ve never been a big soup eater until recent years. I’m not sure why. I really was missing out! This weekend I was sick and craving soup! Normally one might get takeout, buy a can of soup at the store, or ask a relative to make their special soup. These aren’t options for me due to my dietary preferences. The last thing I wanted to do was stray from what I know works for my body, and possibly end up even more ill! So I scraped myself out of bed to create this hearty and delicious broccoli “cheddar” soup! I hope you enjoy! This soup is vegan, gluten free, soy free, and processed sugar free.
Vegan Broccoli “Cheddar” Soup
Ingredients:

For soup:

2 medium yellow potatoes (chopped)

2 medium carrots (chopped)

1/3 cup onion (chopped) + 1/2 cup onion (diced)

1 clove garlic + 1 clove minced garlic

1 TBLS olive oil + 1 TBLS olive oil

2 cups broth

2-3 cups chopped broccoli

1/2 cup almond milk

1 tsp sea salt (or more to taste)

1 TBLS tapioca starch

3 TBLS lemon juice

1 1/4 tsp onion powder

1 1/4 tsp garlic powder 

1/4 tsp curry powder 

1/4 tsp turmeric 

1/4 tsp paprika

1/2 cup cashew cream (recipe below)
Cashew Cream

Ingredients:

1 cup raw cashews (soaked for 2+ hours before use) 

1/2 cup water
Instructions:

  1. Drain cashews after they have been soaked for at least 2 hours. Add to blender with 1/2 cup water. 
  2. Blend until smooth. Keep refrigerated.

Soup Instructions:

  1. In a sauce pan add potatoes, carrots, 1 garlic clove, and 1/3 cup chopped onion to boiling water. Boil until soft. 
  2. Drain and place in blender, adding almond milk, sea salt, tapioca starch, 1 TBLS olive oil, lemon juice, onion powder, garlic powder, curry, turmeric, and paprika. Blend well, until smooth.
  3. In a soup/sauce pan heat one TBLS olive oil. 
  4. Add 1/2 cup of diced onion and one minced garlic clove. Sautee until softened. 
  5. Add broth and broccoli to pan. Heat on low-medium until broccoli is to your favored tenderness. I heated about 10 minutes. 
  6. Add the “cheddar” blender mixture to pan, stir well. Heat 2-5 minutes on low-medium. 
  7. Stir in 1/2 cup cashew cream. Remove from heat and serve. 🙂

Let me know what you think!!! My family really enjoyed this one. ❤ 

Peanut Butter Squares!!(Vegan, Gluten Free, Soy Free, No processed sugar)

 


Did your school cafeteria serve these growing up? I practically lived off them during high school. The traditional peanut butter square is full of less than desirable ingredients. I don’t generally consume peanut butter, but pregnancy cravings are tough! So I decided to make a healthed-up version to fit my dietary preferences. I’ve also made these using sunflower seed butter, but that’s expensive and gives me a stomach ache if I over eat it, which I always do. Haha. 
This recipe is vegan, gluten free, soy free, and processed sugar free. 
Peanut Butter Squares
Chocolate Layer:

Ingredients: 
1/2 cup organic unrefined coconut oil

1/4 cup cocoa powder 

1/4 cup pure maple syrup

1/4 tsp sea salt

1/2 tsp vanilla
Peanut Butter Layer:

Ingredients:

2 cups oat flour

1/4 cup organic unrefined coconut oil

1/3 cup organic peanut butter (Check label for sugar)

1/4 cup pure maple syrup

1/2 tsp sea salt

1 tsp vanilla

1/4 cup almond milk
Instructions:

  1. Mix together all chocolate layer  ingredients. Mix until well combined.
  2. In a large mixing bowl, combine all peanut butter layer ingredients. 
  3. Mix until well combined.
  4. Press peanut butter mixture into a dish. Size depends on how thick you like them. I used a 6×8 dish.
  5. Spread chocolate layer evenly over the peanut butter layer.
  6. Chill for at least one hour.
  7. Keep refrigerated as chocolate will melt at room temperature.

Hope you enjoy these as much as my family does!!! 

Homemade Vegan “Sausage”

I’ve been sort of in a rut with my creativity in the kitchen lately. Maybe it’s because I’m so pregnant I could pop, or maybe it’s because I’ve been really focused on my Wellness Coaching biz. Either way, I’m SO bored with the meals I’ve been making. I had to put my brain to use to come up with something different, with out going out for ingredients. 
I’ve tried making vegan pepperoni before, and also a couple different types of vegan sausage, but it just wasn’t doing it for me. After making my “corned beef” for New Years, I realized the key was tapioca starch. The consistency and flavor aren’t PERFECT, so if you’re a regular meateater expecting this to be an exact replica of your beloved sausage, you’ll surely be disappointed. I’m hoping to eventually figure out how to get that sausage SNAP when you bite into it, but that’s still a ways off. This is however, a pretty fine sausage replacement for someone who hasn’t had sausage for over a year, and has a bit of imagination. 😉 I put mine in a skillet with potatos and sauerkraut. This recipe is Vegan, Gluten Free, Soy Free, Processed Sugar Free, and Corn Free. 


HOMEMADE VEGAN SAUSAGE
Ingredients:

1 3/4 cup garbanzo flour

1 cup water

1/2 cup cooked quinoa (pulsed in blender)

1/4 cup water + 1 TBLS tapioca starch mix in

1/2 tsp sea salt (or more if you like it salty)

1 tsp paprika 

1/2 tsp garlic powder

1 tsp onion powder 

1/4 tsp black pepper

1/4 tsp ground star anise (or fennel. I just didn’t have any on hand.)

1/8 tsp crushed red pepper flakes

1/2 tsp honey or pure maple syrup

1/2 tsp sesame oil

1/4 tsp sage
Instructions:

  1. Place all ingredients in sauce pan. Heat on low stiring continuously until very thick. Will be hard to stir. *Some will likely stick to pan. That’s normal.*
  2. Use waxed paper to roll into logs. I made two, but could have done three thinner ones. 
  3. Remove from wax paper and place on dish. Add a little paprika to the outside of “sausages”. Refrigerate for at least two hours before use.
  4. Heat some oil in a pan. Slice “sausages”. Add to pan. Flip when lightly browned. 
  5. When browned on both sides remove from heat. Serve as desired. 

Hope you enjoy!! ❤