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Vegan Archives · Page 11 of 15 · Rachel's Nourishing Kitchen

Category: Vegan Page 11 of 15

Quinoa Broccoli Salad with Tangy, Creamy Dressing {Vegan, Gluten-Free}

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On November 3, 2014

In Anti-Inflammatory, Clean Eating, Dairy-Free, Recipes, Vegan, Vegetarian

Did you know that broccoli is one of THE most healing, healthful foods we can eat?

Tom Malterre, one of my favorite nutritionists, has been so bold as to call it “The DNA Whisperer” in his fascinating TEDTalk.

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I’ve written about the incredible health benefits of broccoli in another blog post (which also features my favorite “crack” broccoli recipe – aptly named due to how addictive it is).

Click here for that recipe and to learn more about the cancer-fighting, immune boosting, detoxifying benefits of this tree-like vegetable.

Broccoli is coming in season locally, so I wanted to find some new and interesting ways to use it aside from the usual steaming it or tossing it in a salad.

Since removing dairy from my diet a few years ago, I’ve been especially driven to come up with creamy dressing recipes. This one uses tahini (sesame paste) and raw cashews to create creaminess, which paired nicely with the light and fluffy quinoa and roasted broccoli.

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The trick was making a big pot of quinoa at the beginning of the week, which we’ve since used for a southwest black bean salad, pumpkin breakfast cereal, and now this recipe.

It’s a big time saver to cook once and then use the ingredient 3 times. You can do that with any grain at the beginning of the week (brown rice, wild rice, quinoa, millet, buckwheat).

(In case you missed it, here’s how to cook quinoa 🙂 )

One of my colleagues who tried this recipe on her own had this to say about it:

“Whoa, Rachel! This salad was excellent! First, it was easy to make, which, as a non-cook, I totally appreciate. The flavor is what really impressed me. The sweetness of the cashews, the umami of the tamari, and a bit of heat from the crushed red pepper married so well together! I’ll definitely be adding this one to my personal recipe collection!”

Tangy creamy quinoa broccoli salad

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 Salad

  • 4 cups broccoli florets
  • 1 tablespoon coconut oil, melted (coconut oil is my prefered oil for cooking since it’s more stable at high temperatures while olive oil is best for raw or low heat preparations)
  • 1 cup quinoa, cooked (Here’s how to cook perfect quinoa!)
  • Juice of 1 lemon
  • sea salt and black pepper
  • Optional: almond slices, lightly toasted

Dressing

  • 1 cup raw cashews, soaked for 4 hours in water (or overnight) then drained and rinsed
  • 3/4 cup water
  • 2 cloves garlic, peeled and chopped
  • 3 tablespoons tahini
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon tamari (wheat-free soy sauce)
  • 1 tablespoon 100% pure maple syrup
  • 1/2 teaspoon crushed red pepper

Directions

  1. Preheat oven to 400 degrees F. Toss broccoli in oil and season with salt and pepper. Transfer to a baking sheet and roast until golden brown and softened slightly but still bright green, about 15 – 20 minutes.
  2. While broccoli is roasting, prepare dressing. Transfer the dressing ingredients to a blender and blend on high until creamy. Taste and adjust seasonings as needed.
  3. When broccoli is done, remove from oven and transfer to mixing bowl. Add quinoa, drizzle with lemon juice and toss to combine.
  4. Pour 1/2-2/3 cup dressing over the broccoli-quinoa mixture and stir until evenly coated.
  5. Top with toasted almond slices, if you prefer (for an extra crunch!).
  6. Serve immediately (for a warm salad) or chill in fridge for at least two hours.

Elevate Your Tailgate: Kickin’ Buffalo Dip!

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On October 30, 2014

In Clean Eating, Dairy-Free, Gluten-Free, My Story, Products I Use, Recipes, Vegan, Vegetarian

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Buffalo sauce.

For whatever reason, it’s one of those flavors/foods that I’ve never liked. Just like I’ve historically avoided/been grossed out by cole slaw, creamy broccoli cheese soup, and  guacamole, I’ve always stayed away from anything coated with the vibrant orange sauce.

My earliest memories of buffalo sauce are around having cooking lessons with my elderly neighbor, Miss Muriel. When I was in grade school, she would invite me to her house and teach me to make things like pasta, paper thin sugar cookies, and cheesecake…100% from scratch.

While our creations were cooking or baking, she ordered lunch from Dominos, complete with pizza and buffalo wings. I never liked the taste of buffalo wings, but I didn’t want to be rude (I was a quiet kid), so I just ate a few anyway.

Fast forward about 20 years, and here I am trying to figure out ways to “UPgrade” common foods that most of us eat a lot.

I’ve asked some friends and co-workers, “What’s ONE food that you love that you’d like to have a healthier recipe for how to make?”

The most common answer?

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“Buffalo chicken dip.”

It’s been one of my husband’s favorite party dips as well. Loaded with cream cheese and either Ranch dressing or Bleu cheese, shredded chicken, and hot sauce, it’s not something that works with those of us who get sick from eating or drinking dairy.

So, off I went in search of some ideas and inspirations for how to UPgrade this dip recipe. I came across a post from one of my favorite bloggers, Angela Liddon over at oh she glows.

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Buffalo hummus.

I know, I know. It’s not the SAME, BUT this is my first attempt at making a buffalo dip, so we’re starting where I’m most familiar.

I brought this hummus to work, and my co-workers loved it! They are so great to serve as my taste testers for many of these recipes. I know I can trust them and that they will be honest with me if they don’t like something. Input from my co-worker and friend Michela was one of the reasons I made some tweaks to my original Protein-Packed Pumpkin Spice Dip recipe.

By the way, I’m still committed to finding a dairy-free version of buffalo chicken dip that is tailgate worthy, too. And when I do, I will share it with you 🙂

In the meantime, you should try this recipe. The “kick” comes from the optional addition of cayenne pepper. You can whip it up in less than 10 minutes, too!

buffalo hummus

Ingredients

Yield: 2 cups

  • 1 can (15-ounces) or 1 1/2 cups cooked chickpeas, drained and rinsed
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon fine grain sea salt
  • 2 cloves garlic
  • 2 tablespoons tahini
  • 1 tablespoon hot sauce (You can use Frank’s Hot Sauce. I used Gator Ron’s Angel Wing Sauce from MOMs Organic Market. It’s made in nearby Bethesda!)
  • 1 tablespoon fresh lemon juice
  • 1/2 cup jarred roasted red pepper
  • 2 tablespoons extra virgin olive oil, liquid from beans can, OR water
  • Cayenne pepper, to taste, for serving

Click here for the full recipe from oh.she.glows!

Candied Maple-Cinnamon Delicata Squash {Easy, Vegan, Paleo}

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On October 16, 2014

In Clean Eating, Dairy-Free, Gluten-Free, How To, Paleo, Recipes, Tips & Tricks, Vegan, Vegetarian

mapledelicatat

This dish is ridiculously good.

Almost addictive.

And it’s easy to make.

It turned out to have a slightly crunchy, caramelized coating that’s almost candy-like. Let’s put it this way, you won’t have leftovers when you make this, so you might want to make a double batch!

I shared a post on another blog I write for last week about how to cut up and prepare delicata squash (WAY easier than pumpkin or butternut squash).

You can even eat the peel 🙂

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This dish combines the sweetness of maple syrup, subtle spiciness of ginger, hint of salt, and the butteryness (is that word??) of pecans.

The squash has a slight, candied crunch on the outside edges and is soft and comforting on the inside.

Hungry yet?

mapledelicatat

Adapted from this recipe.

Ingredients

  • 1 medium delicata squash, trimmed to 1/2-inch pieces (Here’s how to cut it up – it’s easy!)
  • 2 tablespoons coconut oil, melted
  • 1 teaspoon cinnamon
  • 3 teaspoons 100% pure maple syrup, separated (1 tsp before cooking, 2 teaspoons after)
  • 3/4 teaspoons ground ginger
  • 1/2 teaspoon sea salt, or to taste
  • 1/3 cup pecans, lightly toasted and chopped

Directions

  1. Preheat oven to 425F and line a baking sheet with parchment paper.
  2. Cut the squash into half moons and then cut in half again as shown in the picture above.
  3. Combine coconut oil, cinnamon, 1 tsp maple syrup, ginger, and sea salt in a bowl and toss the squash in the bowl to evenly distribute the coating.
  4. Arrange squash in a flat even layer on a baking tray, making sure the sides don’t touch (we don’t want them to steam, we want them to roast!).
  5. Bake for 18 minutes, then remove tray and flip pieces over on the other side. Continue roasting for 10-12 minutes or until squash can be pierced easily with a fork and is browned and caramelized.
  6. Remove squash from oven and toss with 2 more teaspoons of maple syrup and chopped pecans.

Tuscan Spaghetti Squash Boats {Plus 3 Bonus Recipes!}

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On October 12, 2014

In Clean Eating, Dairy-Free, How To, Recipes, Savor, Vegan, Vegetarian

With all of the cooking and baking I’ve been doing lately, I’ve been getting lots of creative inspirations.

This dish was inspired by a meal I had at a restaurant called Food for Thought in Williamsburg when Bill and I went there to celebrate our 4-year dating anniversary.

IMG_1683Cool presentation of my spaghetti squash boat with tomatoes and pine nuts! yummy -)

After roasting some spaghetti squash the other day, I wanted to find a way to use it in a recipe along with a bunch of the veggies I had in my fridge and on my counter.

Inspired by my first spaghetti squash experience, I threw this dish together.

This meal is even better on the second and third days as the flavors kind of marinate together in the fridge. If you don’t have one of the veggies listed below, just try it with another one that you do have! Make it your own and have some fun with it 🙂

After all, cooking is meant to be fun!

**Also, it’s worth mentioning (as reassurance!) that almost half of the ingredients below are common herbs and spices, so the list may look “longer” but make note of how simple the ingredients are (you might already have all of them on hand!).**

tuscan squash

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Ingredients

  • 1 spaghetti squash, cooked and shredded (here’s how)
  • 2 cloves garlic, minced
  • 1 yellow onion, diced
  • 2 tablespoons coconut oil (or grass-fed butter or ghee if not vegan)
  • 2 cups grape tomatoes, halved
  • 2 cups broccoli florets
  • 1 can cannellini beans, drained and rinsed (look for a BPA-free can or tetra pack)
  • 1/2 cup water
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon crushed red pepper
  • 2 tablespoons olive oil
  • Optional: 1/4 cup pine nuts, lightly toasted (use chopped walnuts or almonds if you don’t have pine nuts)

Directions

  1. Roast one spaghetti squash in the oven following these simple steps. Save the spaghetti squash shell for serving (optional but it looks cool!).
  2. In a large skillet, saute onions on medium-high heat in 2 tablespoons coconut oil (or butter or ghee if not vegan) until they begin to soften, about 5-7 minutes. Add garlic and continue to saute another minute or two.
  3. Add broccoli and cook 2 minutes.
  4. Add water and tomatoes. Cover, reduce heat to medium, and cook 3-5 minutes.
  5. Add oregano, basil, sea salt, black pepper and crushed red pepper and cook uncovered 4 minutes or until broccoli is crisp-tender but still bright green.
  6. Add cannellini beans and spaghetti squash strands to pan and toss until heated through. Remove pan from heat.
  7. Meanwhile, lightly toast the pine nuts in the toaster oven being careful not to burn them.
  8. Drizzle 1-2 tablespoons olive oil over squash mixture and top with pine nuts.

Looking for other spaghetti squash recipes? Try one of these below!

  1. Spaghetti Squash with Kale & Chickpeas
  2. Spaghetti Squash with Cranberries & Sunflower Seeds
  3. Cheezy Spaghetti Squash Casserole (Vegan)

Creamy Broccoli Cheeze Soup {Vegan, Gluten-free, Paleo}

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On October 9, 2014

In Clean Eating, Dairy-Free, My Story, Paleo, Products I Use, Recipes, Vegan, Vegetarian

broccoli soup

I know it’s a lot of people’s “favorite things” at Panera (especially this time of year as the weather cools)…

But I’ve never been a fan of broccoli cheddar soup. 

I’m not sure if it’s the concept or the texture or the fact that I’ve always thought broccoli should stay whole and recognizable and not pulverized in a soup with cheese and cream.

Since I cut out milk and cheese over two years ago, I’ve been on the hunt for recipes that deliver on the rich and creamy factor we think can only come from dairy products, and I wanted to challenge myself to try something new.

(I’ll be writing a whole post about why I cut out dairy products, but the short version is they were triggering a lifetime of congestion, ear/sinus/respiratory infections, postnasal drip, allergies, adult acne, and indigestion. If you have any of those symptoms regularly, try cutting out dairy products for 2-3 weeks and notice how much better you feel! I never would’ve believed it if I hadn’t experienced it myself. It’s amazing how our bodies can heal when we remove foods that harm us and upgrade to foods that heal us. More on that later!)

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Back to the broccoli soup. 

Because I’m always encouraging people to “try new foods” and give foods they’ve previously sworn off a second chance, I thought I should practice what I preach.

So, I tried a recipe for a “healthified” broccoli cheeze soup.

The skeptic in Bill (and me) was not too confident about how this soup would turn out, so I totally get any reservations you might have about making this recipe…but that’s why we tried it!

And we’re glad we did.

Bill and were BOTH thrilled with how it turned out – rich, creamy and flavorful.

I had to stop myself from drinking it straight out of the mason jars, and we enjoyed it as part of our lunch for several days.

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Here are the UPGRADES in this recipe compared to standard broccoli cheddar soup:

  • Unsweetened almond milk (homemade, too!) instead of half and half (dairy-free)
  • Nooch instead of cheddar cheese
  • No flour (gluten-free!)
  • Way less salt

Not only that, but any excuse to eat more broccoli is a good one – broccoli is known as the DNA whisperer!

broccoli soup

Ingredients
  • 2 tablespoons coconut oil, melted* (I used coconut oil, which is a better oil to use for high heat. If you’re paleo but not vegan, you could use grass-fed butter or ghee instead.)
  • 1 medium red onion, diced
  • 3 cloves garlic, minced
  • 1 teaspoon dijon mustard
  • 2½ cups unsweetened almond milk (If store bought, avoid the ingredient “carrageenan”)
  • 2½ cups vegetable broth
  • 5 cups broccoli florets
  • 1 cup nutritional yeast (Wegmans, Whole Foods, MOMs, Amazon, and any natural food stores sell it!)
  • 1 tablespoon lemon juice
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper

Don’t be deterred by the ingredient list or let that be an excuse to not try recipes. I used to do that all the time but found that having key pantry staples on hand made it SUPER easy to make recipes like this.

Most of the time half of the ingredients are things you have in your pantry anyway (i.e., herbs, spices, lemons, onions, and garlic).

Click here for the full recipe details from Running On Real Food!

Protein-Packed Pumpkin Spice Dip {Gluten-Free, Vegan}

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On October 6, 2014

In Clean Eating, Dairy-Free, Recipes, Vegan, Vegetarian

I’ve been experimenting with lots of dips/spreads recipes lately. I enjoy guacamole, hummus and salsa as much as the next person, but sometimes I want something different!

Besides, I like any excuse to use pumpkin when it’s in season 🙂

There are some secret ingredients in this recipe that might surprise you…like chickpeas!

I know it might sound strange, but you can’t taste the chickpeas, even though they pack in protein and fill-you-up fiber.

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The health benefits of this dip don’t stop there:

  • Pumpkin is an excellent source of filling, energy-boosting fiber and vitamins C and A, both of which support a healthy immune system.
  • Almond butter is a great source of protein, healthy fats (good for our brain, skin, heart, and joints!), as well as several other vitamins and minerals like magnesium, vitamin E, and manganese.
  • Ginger and cinnamon are anti-inflammatory and are warming spices, perfect for the cooler, drier weather of fall and winter.

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Pumpkin Spice Hummus

This sweeter spin on a traditionally savory dip makes for a great appetizer option for a fall party.

  • 1 15-ounce can chickpeas (AKA garbanzo beans) (rinsed and drained)
  • 1 cup pumpkin puree
  • 1/4 cup almond butter
  • 1/4 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon fine grain sea salt

  1. Process all ingredients in a food processor until smooth. Add more spices, if you prefer. Serve as a dip for fruit or your other favorite snacks.

I enjoyed this dip with pear and apple slices. Sprinkle crushed pecans on top and mix some raisins in for an extra treat 🙂

Everything ready to go in the food processor. A blender will work, too!

Everything ready to go in the food processor!

Elevate Your Tailgate: Queso Dip…That’s Good For You! {Dairy-Free}

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On October 5, 2014

In Clean Eating, Dairy-Free, Paleo, Products I Use, Recipes, Vegan, Vegetarian

queso dip

“How do you live without cheese??”

That’s one of the most common question I get when I tell people I don’t eat dairy products.

Trust me, if you had told me 5 years ago that I would enjoy food (more than I ever have before!) WITHOUT Parmesan, cheddar, mozzarella, or any other kind of cheese, I would have kindly nodded my head and continued dousing any unsuspecting vegetables and pasta with mounds of Parmesan cheese.

Thank you very much.

One of the things that excites me MOST about cooking and preparing new recipes is finding ways to make healthy, dairy-free alternatives to foods I loved when I ate and drank things like milk, cream and cheese.

Today’s recipe is one of those special alternatives that I will be adding to my “go to” party snack list!

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I think it’s safe to say that anyone who blogs regularly and spends a lot of time in the kitchen frequently looks to other people and other blogs for inspiration.

For me, one of those people is Megan, a fellow IIN graduate and health coach who writes the blog The Detoxinista.

I’ve made quite a few of her recipes in the past and always been pleased with the outcomes, so as a general rule, I trust her recipes.

That’s what I hope happens with my readers, too – that you will try the recipes I post, like (maybe love?!) them, and trust that future recipes I share will be delicious.

It saves you some time and guesswork 🙂

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I had been eyeing up her recipe for dairy-free queso dip but hadn’t taken the time to make it.

Queso dip is one of those foods that most of us wouldn’t imagine could be healthy.

Not only is this version healthy, but it’s also delicious…and just in time for football season!

We served it with our favorite chips – Way Better Chips.

I have a feeling we will be making this a lot over the next few months as football season swings into gear!

queso dip

Ingredients:

  • 1 cup raw cashews*, soaked for up to 4 hours and drained
  • 1/4 cup water
  • 1 teaspoon sea salt
  • juice of half a lemon (about 1 1/2 tablespoons)
  • 3 tablespoons nutritional yeast
  • 1/8 teaspoon turmeric
  • 14 oz. can diced tomatoes with green chiles (We used the Muir Glen Organic Diced Tomatoes, Fire Roasted with medium green chilies)

*Raw cashews have a very mild and neutral flavor that works well in this recipe. Try to avoid using roasted cashews, which have a stronger cashew flavor.

Please please PLEASE don’t let the “soak cashews” detail discourage you. I used to use it as a reason not to make certain recipes, but it’s SO easy. Seriously. Just put the cashews in a bowl, cover them with water, and go about your business. Come back in a few hours, and you’re good to go. You can even soak them overnight if that’s easier for you 🙂

Click here for the full recipe from The Detoxinista!

How to Cook Spaghetti Squash {Step-by-Step Photo Guide}

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On October 4, 2014

In Clean Eating, Dairy-Free, How To, Paleo, Recipes, Tips & Tricks, Vegan, Vegetarian

Spaghetti squash is one of those foods that a lot of us have heard about or seen at the grocery store or farmer’s market…but perhaps been a bit too intimidated or weirded out to try.

I’ve got good news for you!

spaghettisquash

 

Spaghetti squash is very easy to cook AND fun to play with 🙂  I’m always up for anything that makes cooking more fun, and this ingredient definitely does!

You can upgrade your pasta by swapping it out for spaghetti squash.

As its name implies, the inside of the squash can be scraped out to form spaghetti-like strands, so you can serve it just like you would spaghetti.  Top it with your favorite marinara or pesto sauce or sauté it with garlic, onions, spinach and some herbs. It’s tender but has a slight “crunch” to it.

It’s rich in fiber as well as beta-carotene, which is good for our vision, immune system, and healthy skin.

I’ll be sharing a recipe for a Tuscan spaghetti squash boat later this week, but in the meantime, here’s how you make spaghetti squash!

How to Cook Spaghetti Squash

Preheat oven to 400F while you prep the squash.

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Slice a line down the length of the spaghetti squash, about a half inch deep, but don’t cut it in half. It’s usually too hard to cut in half at this point, unless you have a really good knife.

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Turn the squash the other way and cut about 4 strokes into the squash, cross hatching the longer line you already cut. Cutting the squash this way allows it to steam in the oven and prevents it from exploding 🙂 Put the squash in a baking dish in the oven for 20 minutes, so it can soften enough to cut it in half.

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Remove squash from the oven and cut it in half. It should cut easily at this point.

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Wearing an oven mitt (the squash will be HOT), pry it open with your hands.

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Scoop out the seeds with a spoon.

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Put the squash cut-side down in a 9×13 baking dish and fill the bottom of the dish with about 1/4-1/2 cup of water (enough to cover the bottom of the pan). Return squash to oven for 30-40 minutes or until the squash easily pulls away from the shell.

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Let the squash cool and then scrape out the inside with a fork. It should pull away easily into spaghetti-like strands!

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Beautiful spaghetti squash ready to be used for your delicious kitchen creations!

Happy National Kale Day! {Plus a NEW Kale Salad Recipe to Try}

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On October 1, 2014

In Clean Eating, Dairy-Free, Paleo, Products I Use, Recipes, Vegan, Vegetarian

Happy National Kale Day!

In all honesty, I had no idea this was even a “thing” until I woke up this morning and saw it all over twitter.

We love kale and all of the amazing health benefits it provides. It’s a super versatile super food.

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Two weeks ago, I had the opportunity to attend the Natural Products Expo East in Baltimore and had the privilege of meeting Mr. Kale himself – Brad of Brad’s Raw Kale Chips. 

Total food nerd moment 🙂

brad

I’ve featured kale in several recipes on this blog in addition to the one I’m sharing today! I use it in everything from salads, soups and sautees to smoothies and frittatas.

To celebrate National Kale Day, try one of these recipes, the *new* salad below, or one of the others on the National Kale Day website:

  1. Taste the Rainbow Kale Salad
  2. Upgraded Kale Waldorf Salad
  3. Mediterranean Chickpea and Sundried Tomato Kale Salad
  4. Mini Kale & Mushroom Breakfast Frittatas
  5. Peachy Keen Kale Salad
  6. Tuscan Bean Soup (scroll to the bottom of the page next to the picture of the soup)
  7. Caribbean Island Breeze Smoothie
Kale leaves after being pulled off of the pretty purple stems

Kale leaves after being pulled off of the pretty purple stems

I was on Facebook the other day and was intrigued by the headline, “The Recipe That Will Make You Fall In Love With Kale All Over Again” on MindBodyGreen’s page.

Being the kale lover that I am, I had to click on it.

Reading through the ingredient list piqued my interest, so Bill and I made it for dinner using the purple kale that we had in our fridge. I’m so glad we did!

The lemon juice broke down the bitterness of the kale (as it always does!), and the combo of the sweetness from the dates, complex flavors of the curry powder, bite of the ginger, tanginess of the tahini and crunch of the pumpkin seeds was a real mouth party!

kale salad

Salad Ingredients

  • 1 big bunch of kale (any variety), thinly chopped (about 5 cups)

Dressing Ingredients

  • 2 tablespoons tahini (usually in the international section of the grocery store)
  • 1 tablespoon lemon juice
  • 1/2 teaspoon curry powder
  • 1 garlic clove, minced
  • 1 teaspoon ginger root, peeled and grated
  • 3 Medjool dates, pit removed and soaked in hot water for 10 minutes to soften them
  • 1/8 teaspoon sea salt
  • 1/4 cup water
  • pinch of cayenne pepper

We topped ours with some raw pumpkin seeds for an extra crunch 🙂

Click here for the full recipe from MindBodyGreen!

Ingredients for the salad. This is the best (and cheapest!) tahini we've found. We bought it at a Mediterranean grocery store/cafe nearby called Cedar Cafe

Ingredients for the salad. This is the best (and cheapest!) tahini we’ve found. We bought it at a Mediterranean grocery store/cafe nearby called Cedar Cafe

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