Posts tagged "easy"
Two recipes for your Sunday!
Both are gluten-free, have no added sweeteners (except for optional chocolate chip cookies in the first recipe), and utilize protein powder for an extra post-workout recovery boost.  Make ‘em your own and let me know what you think!
Pumpkin Oatmeal Muffins
Ingredients (makes about 11 muffins)
1 large banana1 container organic canned pumpkin1 1/2 cups oats2 scoops protein powder (I used Vega chocolate) — can sub this out for more oats, or other type of flour4 pitted Medjool dates, soaked — soaking for a few hours is optional but it makes it softer and easier to blend.  You can add extra dates or other sweetener of choice if you prefer your muffin sweeter than I made it the other day!  1 tsp cinnamon1 dash nutmeg1 dash of cayenne pepper1 small dash of saltOptional add ins: pecans, dark chocolate chips — either mix into batter or add on top of muffins before baking
Directions
1.  Preheat oven to 350 degrees.  Blend all ingredients in a food processor, using a mixer, or by hand.  If NOT using a food processor, make sure bananas are smushed in advance, and consider using a different sweetener than dates since they do not break down as easily (agave, honey, brown sugar, stevia, etc.).   Also consider using pre-ground oats or oat flour, unless you enjoy really oats-y muffins!2.  Add a little bit of water as you mix, if needed.  Batter should be thick and sticky.3.  Scoop into muffin/cupcake baking pan, filling up all the way (they do not really rise).  OR scoop onto a parchment-paper lined baking sheet to make cookies instead.4.  Bake until batter starts to set but hasn’t gotten too dark, about 14-16 minutes.5.  Remove from oven and allow to cool completely.  Might still be sticky on the inside but all the ingredients are safe when eaten raw, so not to worry :)
Black Bean Protein Brownies/Fudge Squares
Ingredients (makes about 8-12 brownies)
2 1/2 cups black beans, cooked (unsalted)1/4 cup coconut oil1/2 unsweetened cocoa powder1 medium organic apple your choice, chopped and cored2/3 scoops scoops protein powder (I used Vega chocolate)10-15 pitted Medjool dates, soaked — soaking for a few hours is optional but it makes it softer and easier to blend.  You can sub with 1/2-2/3 cup other sweetener of choice, but keep in mind when taste testing batter that some of the sweetness bakes off1 Tbs pure vanilla extract1/2 tsp ground sea saltspices of choiceOptional add ins: 1/2 cup toasted pecans, 1/2 cup toasted walnuts, 1/2 cup sliced almonds
Directions:
1.  Preheat oven to 350 degrees.  Blend all ingredients except nuts in a food processor.2.  Pour batter into parchment-paper lined pan.  You can use a casserole dish or a deeper pan — mine is about 9” deep and this made for thicker portions!3.  Bake for about 35-45 minutes (time will vary depending on your oven and the dish you use) or until knife comes out clean.  NOTE: The knife might not come out totally clean because these are flourless and have a different texture than regular brownies.  I personally prefer them a bit underdone and more on the fudge-side.4.  Let cool completely and eat up!
Enjoy!

Two recipes for your Sunday!

Both are gluten-free, have no added sweeteners (except for optional chocolate chip cookies in the first recipe), and utilize protein powder for an extra post-workout recovery boost.  Make ‘em your own and let me know what you think!

Pumpkin Oatmeal Muffins

Ingredients
(makes about 11 muffins)

1 large banana
1 container organic canned pumpkin
1 1/2 cups oats
2 scoops protein powder (I used Vega chocolate) — can sub this out for more oats, or other type of flour
4 pitted Medjool dates, soaked — soaking for a few hours is optional but it makes it softer and easier to blend.  You can add extra dates or other sweetener of choice if you prefer your muffin sweeter than I made it the other day!  
1 tsp cinnamon
1 dash nutmeg
1 dash of cayenne pepper
1 small dash of salt
Optional add ins: pecans, dark chocolate chips — either mix into batter or add on top of muffins before baking

Directions

1.  Preheat oven to 350 degrees.  Blend all ingredients in a food processor, using a mixer, or by hand.  If NOT using a food processor, make sure bananas are smushed in advance, and consider using a different sweetener than dates since they do not break down as easily (agave, honey, brown sugar, stevia, etc.).   Also consider using pre-ground oats or oat flour, unless you enjoy really oats-y muffins!
2.  Add a little bit of water as you mix, if needed.  Batter should be thick and sticky.
3.  Scoop into muffin/cupcake baking pan, filling up all the way (they do not really rise).  OR scoop onto a parchment-paper lined baking sheet to make cookies instead.
4.  Bake until batter starts to set but hasn’t gotten too dark, about 14-16 minutes.
5.  Remove from oven and allow to cool completely.  Might still be sticky on the inside but all the ingredients are safe when eaten raw, so not to worry :)


Black Bean Protein Brownies/Fudge Squares

Ingredients
(makes about 8-12 brownies)

2 1/2 cups black beans, cooked (unsalted)
1/4 cup coconut oil
1/2 unsweetened cocoa powder
1 medium organic apple your choice, chopped and cored
2/3 scoops scoops protein powder (I used Vega chocolate)
10-15 pitted Medjool dates, soaked — soaking for a few hours is optional but it makes it softer and easier to blend.  You can sub with 1/2-2/3 cup other sweetener of choice, but keep in mind when taste testing batter that some of the sweetness bakes off
1 Tbs pure vanilla extract
1/2 tsp ground sea salt
spices of choice
Optional add ins: 1/2 cup toasted pecans, 1/2 cup toasted walnuts, 1/2 cup sliced almonds

Directions:

1.  Preheat oven to 350 degrees.  Blend all ingredients except nuts in a food processor.
2.  Pour batter into parchment-paper lined pan.  You can use a casserole dish or a deeper pan — mine is about 9” deep and this made for thicker portions!
3.  Bake for about 35-45 minutes (time will vary depending on your oven and the dish you use) or until knife comes out clean.  NOTE: The knife might not come out totally clean because these are flourless and have a different texture than regular brownies.  I personally prefer them a bit underdone and more on the fudge-side.
4.  Let cool completely and eat up!

Enjoy!

Simple Fall Veggie Soup
I was feeling a little stuffy and wanted something warm and comforting.  Threw some ingredients in the pot and simmered while I took a shower, and a new soup was born! 
Ingredients3 Tbs + 1-2 cups of water (depending on how thick you want the soup to be)2 cups pumpkin, cubed (canned pumpkin or squash works well too, I’m sure)1/2 cup red lentils1/3 sweet onion, chopped1 brouillon cube (optional)1 bay leaf1.5 cup broccoli (I used frozen)garlic powder to tastecardamom to tastecoriander to tastepepper to tasteBragg’s Liquid Aminos to taste Directions1.  Heat onions in 3 Tbs of water over medium heat for several minutes.2.  Add pumpkin, red lentils, bay leaf, brouillon cube, and spices.3.  Add enough water to cover most of lentils and pumpkin, and let sit on low-medium heat for 15 minutes or until tender.4.  Add broccoli and Bragg’s, and let simmer for 5 minutes. 5.  Use a handheld blender to mix it all up, and add additional seasoning as needed.
Top with your favorite herb, and serve with toast or crackers.  I was in a green mood, so had it with Wasa rosemary crackers topped with avocado.  Can’t go wrong!

Simple Fall Veggie Soup

I was feeling a little stuffy and wanted something warm and comforting.  Threw some ingredients in the pot and simmered while I took a shower, and a new soup was born! 

Ingredients
3 Tbs + 1-2 cups of water (depending on how thick you want the soup to be)
2 cups pumpkin, cubed (canned pumpkin or squash works well too, I’m sure)
1/2 cup red lentils
1/3 sweet onion, chopped
1 brouillon cube (optional)
1 bay leaf
1.5 cup broccoli (I used frozen)
garlic powder to taste
cardamom to taste
coriander to taste
pepper to taste
Bragg’s Liquid Aminos to taste 

Directions
1.  Heat onions in 3 Tbs of water over medium heat for several minutes.
2.  Add pumpkin, red lentils, bay leaf, brouillon cube, and spices.
3.  Add enough water to cover most of lentils and pumpkin, and let sit on low-medium heat for 15 minutes or until tender.
4.  Add broccoli and Bragg’s, and let simmer for 5 minutes. 
5.  Use a handheld blender to mix it all up, and add additional seasoning as needed.

Top with your favorite herb, and serve with toast or crackers.  I was in a green mood, so had it with Wasa rosemary crackers topped with avocado.  Can’t go wrong!

Easy Sunday dinner before a busy week ahead!
Gluten-free pasta with homemade raw tomato basil sauce and steamed broccoli!
Pasta: Ancient Harvest Gluten Free Organic Rotelle (it tastes just like regular pasta to me, but with slightly more hmph.  Plus, I find it easier to digest!)
Raw Tomato Basil Sauce (raw)
Ingredients1 cup sun-dried tomatos2 large tomatoes, chopped2 garlic cloves1-2 cups basil leavesSea salt, to tasteItalian seasonings (thyme, parsley, rosemary, etc. - whatever you like, really!) Trader Joe’s Everyday Seasoning (optional)Nutritional yeast (optional) Pepper to taste (optional) 
Directions1.  Blend all ingredients, except for half of a tomato, in a food processor until desired consistency is reached.2.  Top with remaining chopped tomato, Trader Joe’s seasoning (if using), nutritional yeast (if using), and additional seasoning as desired.

Easy Sunday dinner before a busy week ahead!

Gluten-free pasta with homemade raw tomato basil sauce and steamed broccoli!

Pasta: Ancient Harvest Gluten Free Organic Rotelle (it tastes just like regular pasta to me, but with slightly more hmph.  Plus, I find it easier to digest!)

Raw Tomato Basil Sauce (raw)

Ingredients
1 cup sun-dried tomatos
2 large tomatoes, chopped
2 garlic cloves
1-2 cups basil leaves
Sea salt, to taste
Italian seasonings (thyme, parsley, rosemary, etc. - whatever you like, really!) 
Trader Joe’s Everyday Seasoning (optional)
Nutritional yeast (optional) 
Pepper to taste (optional) 

Directions
1.  Blend all ingredients, except for half of a tomato, in a food processor until desired consistency is reached.
2.  Top with remaining chopped tomato, Trader Joe’s seasoning (if using), nutritional yeast (if using), and additional seasoning as desired.

I love when a quick, simple dinners consisting of leftovers and simple baked sides come out so delightfully yummy!

I stir-friend some leftover dumpling stuffing consisted of zucchini, sprouted tofu, TVP chunks, and bok choy with a little bit of the leftover dumpling dipping sauce.  This was then added to a quinoa dish, which consisted of quinoa, peas, and dried veggie-based flavoring that Jeff’s mom bought us in Israel.

While this was cooking, I threw sliced sweet potatoes in the oven (one of my go-to favorite meals/snacks these days), as well as a few leaves of Tuscan kale from the farmer’s market.  They came out warm and crispy, and I topped them with some spices and nutritional yeast.  There were a LOT more than shown in this picture!

For desert (not pictured), some leftover homemade protein brownies with peanut butter on top.

Nothin’ like some avocado toast for breakfast (well, part of breakfast at least :))
Food For Life Brown Rice bread toasted, with generous amounts of avocado sprinkled with Bragg’s Liquid Aminos (or soy sauce) and nutritional yeast.  Jeff like it with Trader Joe’s Everyday Seasoning as a topper.  Either way, can’t go wrong!!
Avocado = nature’s butter.

Nothin’ like some avocado toast for breakfast (well, part of breakfast at least :))

Food For Life Brown Rice bread toasted, with generous amounts of avocado sprinkled with Bragg’s Liquid Aminos (or soy sauce) and nutritional yeast.  Jeff like it with Trader Joe’s Everyday Seasoning as a topper.  Either way, can’t go wrong!!

Avocado = nature’s butter.

Got my second pair of Brooks Green Silences in the mail today!  I love these shoes and wanted to get a second pair to switch off with my black ones, since they are getting worn out…and discontinued :(  Took these bright babies out for a leisurely 40-min run in the sun.

Afterwards, made a ungodly delicious smoothie.  Not very sweet, super thick, delectably satisfying: soy milk, banana, peanut butter, kale, frozen strawberries and raspberries, and Garden of Life RAW Protein Powder (unflavored).  MMMMMMmmmm.

I wanted some sort of nut butter really badly tonight, but didn’t have bag space/time to stop by the store on the way home (and was trying to beat the thunderstorm).  Then, I remembered a bag of peanuts I had bought a while ago to make a Thai dish that I had never actually opened! 

Homemade Peanut Butter, here I come!

Ingredients
1 bag of shelled peanuts 
1-4 Tbs oil of choice (optional) — peanut, vegetable, pumpkin seed… (I used flaxseed oil!)
Salt to taste
Sweeteners of choice (optional) — sugar, honey, maple syrup, stevia, agave…whatever floats your boat, or nothing at all! (I used some stevia and maple syrup)

Directions
1.  Place peanuts in a baking dish of choice, evenly spread out.
2.  Turn oven to 350 degrees and stick baking dish in.  
3.  Roast until peanuts start to smell fragrant and are slightly brown, mixing every few minutes.
4.  Remove from oven and let cool for a few minutes; stick inside food processor and mix!
5.  Slowly add in oil (if using) as peanuts are mixing.  The mixture will start to get sticky and paste-like.
6.  Add in optional other flavorings (sweeteners, salt, etc.) and continue to mix until desired consistency is reached! 

So fresh and delish!  This batch wasn’t perfect because a few of my peanuts got burnt, but still an amazing consistency and flavor.  And my apartment smelled sooo good.  This could easily be made raw by not roasting peanuts, too.  Can’t wait to try out other homemade nut butter recipes…I have a big bag of hazelnuts calling my name.

Haven’t posted any meals recently, so here’s a favorite from the archives (copied from my other blog) to welcome in the summery weather!

yifanluo:

New summer favorite: Mango Salsa! (pictured alone and with a yummy meal)

Ingredients:
1 mango (any type), peeled and cubed
1-2 large tomatoes, diced
2 garlic cloves, finely diced
half an onion (any type), finely diced
1 handful of cilantro, diced
2 tablespoon lime juice
Salt to taste

Mix it and voila! It’s almost a mini salad.  Oh a great side/dip for chips and wraps :D

Chickpea Sweet Potato Burgers
(adapted from a recipe in Self magazine…thanks for being progressive and featuring a whole vegan recipe section, not to mention newly vegan Carrie Underwood, in your April 2012 issue!)

I recently made a huge batch of chickpeas (read on for directions on how you can, too!), and am trying to find creative ways to use them up.  I love sweet potatoes and figured marrying these two could result in nothing but good things, so here’s the result.

Ingredients:
(makes about 4 patties) 

Patties
2 cups cooked chickpeas (you can buy them canned for convenience but I prefer buying them dry and cooking them on my own!)
3 Tbs tahini
1/4 tsp baking powder
1/2 tsp sea salt
1 medium sweet potato, peeled and grated
ground black pepper, to taste 
1 Tbs nutritional yeast
1 Tbs hemp protein powder
1/2 tsp liquid smoke 
cayenne pepper, to taste
Oil of choice for coating baking tray and burgers  (optional)

Directions
To cook dry chickpeas:  soak chickpeas in water (about double what it takes to cover chickpeas) overnight, then drain & rinse well.  Put in a pot of water with enough to cover chickpeas + 1-2” of water, and bring to a boil.  Make sure you watch the pot, as foamy bubbles will start to rise to the surface when the water heats up!  Scrape off the foam (this will prevent future farts, haha) and lower the heat.  Simmer for about an hour or until chickpeas taste ready.

Patties:  Heat oven to 375°.  Coat a baking sheet with a light layer of oil (or use parchment paper).  In a food processor, process grated sweet potato, chickpeas, tahini, baking powder and salt. Mix in ground pepper, liquid smoke, nutritional yeast, cayenne pepper, and hemp protein powder, adjusting to taste.  Final mixture should be thick and hold together.  Using a large spoon or fork, scoop up clumps of the patty mixture onto baking tray and shape into desired burger size.  Cover tray tightly with foil and bake for 20 minutes.  Remove foil, coat burgers with a light layer of oil if desired, and bake for an additional 20-25 minutes. Flip burgers (they should be nice and golden on the bottom!), and repeat on other side for 10-15 minutes.

To assemble burgers:  Put on your favorite bun, or crumble into a wrap or leafy green, and bring on the toppings!  The picture I have up is the variety I made for Jeff — Trader Joe’s Multigrain Slims, thick avocado slices, patty, Daiya harvati slices, tomato slices, and romaine lettuce.  For myself, I made a lettuce wrap — patty, avocado, tomato slices, and some mushroom pate all wrapped up in romaine leaves!

Simple & not necessarily impressive in looks, but the strong flavor of the patty really carries this nutritious, satisfying burger :)

Almond Pulp Cookies

After making almond milk the other day, I needed something delicious to make with the leftover pulp (see more about my recent ventures in homemade nut “milks” here).  Since the cookies I made last time worked out so well, I decided to try making an almond variety!  These also just happen to be gluten free.

I didn’t keep track of exact ratios, but I’ve basically concluded that pulp + some sort of flour-y substance + baking powder or baking soda + a binder (flax egg, egg replacer, banana, applesauce, etc.) + desired sweeteners + optional “fillers” (chocolate chips, nuts, etc.) = [almost always] guaranteed cookie win!  

The following are the ingredients used to make this specific batch:

almond pulp
homemade oat flour (oats from the bulk bin that were processed until almost flour-like)
baking soda
sweetened coconut flakes*
1 banana
additives (I mixed these up so that each cookie was a little unique): chocolate chips, walnuts, drizzles of maple syrup**, sea salt, cardamom

I added thing and mixed until the consistency of the batter seemed right — moist but still held together.  In the oven at 350 degrees for about 13min and voila!  Yummy in my tummy, and no pulp shall ever again be wasted!

* I usually buy unsweetened but got sweetened coconut flakes by accident.  It worked out fairly well though because between them & the banana, the cookies had a nice mildly sweet flavor and no extra sugar was needed
**  The maple syrup drizzle makes the cookies more moist and therefore those specific cookies took a little while longer to bake

 Also…

I made a batch of sunflower seed milk this morning and it was awesome!  Love the flavor of it; probably my favorite to date.  Since the sunflower seeds are so small, the pulp was a lot finer and more putting-like than the nuts.  I mixed said pulp with some Vega Whole Food Optimizer & water this morning and it made a mighty fine protein-rich pudding!

Culinary adventures and training updates of a plant-based fitness & health enthusiast-turned-triathlete.

My interests include holistic health, cooking/gobbling up fresh produce, exercise, and contributing to a healthier, happier, and more compassionate world!

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