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Posts Tagged ‘vegan recipes’

This soup will warm up your house and your belly.  I used delicata squash here but I’m sure any kind would do.  If you use a squash with a thicker skin, you might have to scrape the insides out after roasting and leave the tough outside behind.  Delicata is super soft, though, so throw it all in!

Ingredients:

1 zucchini

2 delicata squash

1 bunch of carrots

2 tablespoons of olive oil

1 large onion, chopped

5 cloves of garlic, minced

2-3 inches of fresh ginger, minced

1/4 teaspoon allspice

1/4 teaspoon turmeric

1/4 teaspoon cinnamon

1  boullion cube

Chili flakes to taste

Lots of cracked pepper

6 cups of water

To finish off once blended:

1 tablespoon of Earth Balance

10 fresh sage leaves

Pinch of ground ginger, cinnamon and sea salt

First prepare the squash, zucchini and carrots for roasting.  Slice the squash and zucchini in half and place in a roasting pan.  Roughly chop the carrots and also place in the roasting pan.  Drizzle with olive oil and a dusting of salt and bake, uncovered for about 30 minutes or so at 350F.

In the mean time, in a large pot saute the chopped onion, garlic, ginger, and spices (pepper and chili flakes too) in olive oil until onions are translucent.  Crumble in the boullion cube and add 6 cups of water.  When the roasted veggies are done, chop them up and add to the pot.  Bring soup to a boil, then reduce heat, cover and simmer for 20 minutes. Add the chopped fresh sage.  Now take out your handy Emerson blender and blend away!  It’s a pretty chunky mixture so it takes a few minutes.  Finish of with a tablespoon of Earth Balance and a pinch of ginger, cinnamon and sea salt. Serve with warm homemade bread, like this Rosemary Focaccia….Enjoy!

~The Vegan Project

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The Vegan Project is pleased to welcome new guest blogger and long time pal, Jenny Duffy!  She’s been sending us some great articles on her experiences as she moves from a carnivorous diet to a more plant based one.  Stay tuned for some of her great vegan recipes and her unique perspective on the transition.

About Jenny

Jenny Duffy is a professional dance instructor and accountant, hailing from the metro Vancouver area. She is an avid animal lover, and when she’s not working a million hours a week, can be found lounging in a bubble bath with a good book and a glass of port.

 

New Vegan Project Contributor Jenny Duffy

New Vegan Project Contributor Jenny Duffy

 

Welcome Jenny!

~The Vegan Project

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This salad is quick, fresh, and elegant. You can toss in a few hemp seeds or roasted pistachios on top for some added crunch and flavour.

Ingredients:

Fresh pea shoots (Micro greens, spring mix or arugula can be substituted)

Truffle infused olive oil, extra virgin olive oil mixed with a few drops of white truffle oil

White balsamic vinegar

Balsamic vinegar

Half a lemon

Salt and pepper

Directions:

Place pea shoots in a large mixing bowl. Drizzle with truffled olive oil, white balsamic, and regular balsamic. Squeeze fresh lemon over top, and sprinkle with salt and pepper to taste. Toss, and serve!

*Courtesy of Jenny Duffy

~The Vegan Project

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This simple Mediterranean-inspired dish is flavorful, satisfying, and made of all raw vegan ingredients. If you can’t get your hands on a Spirooli, you can substitute with your pasta of choice or just thinly sliced zucchini. I found a ‘Spirooli’ on Ebay for $39 bucks, and whenever I use it, I marvel at its simple brilliance.  It basically takes a zucchini (or carrot, beet, etc) and turns it into thick, thin, or super thin noodles.

Ingredients:

1 zucchini, sliced thinly or made into noodles

2 green onions chopped

2 whole tomatoes, chopped

1/4 cup red onions

7 big basil leaves chopped

¼ cup of chopped kalamata olives

cracked pepper

½ avocado

Dressing:

¼ cup olive oil (or hemp oil for a change)

1 whole lime

1 clove of garlic, minced

½ tsp sea salt

Combine all veggies & olives, except the avocado. Toss in a medium sized bowl, mixing well. Combine dressing ingredients in a jar, shake it up, and add to the veggies. Mix everything together, garnish with sliced avocado, and top it off with a generous dose of cracked pepper.  Tip: add the tofu feta Bridget prepared for her vegan greek salad.  Enjoy!

~The Vegan Project

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Feeling a bit weak or low on energy?  After eating this yummy salad, you can practically feel the nutrients feeding your muscles (recipe below).

The consumption of adequate protein is a primary concern to the discerning vegan.  In fact, the most common question I get from other athletes is ‘how do you get enough protein in a vegan diet?’  It’s definitely something to be conscious of.  Protein is necessary to feed your muscles, and deterioration of lean muscle mass is not something you want to experience.  Not only can your lean muscle mass decrease, which can lead to unwanted weight gain, but weak muscles are much more susceptible to injury.

Protein sources closest to their original state are ideal for assimilation.  For example, a raw organic sunflower seed is considerably less altered when compared to a packaged, processed protein supplement deriving amino acids from soy, pea, hemp, etc.  I have nothing against protein supplements –  I use them every day – but the more natural fuel you can give your body, the better.

Enjoy this delicious, warm salad made with kale, one of the most nutrient-dense veggies available, and packed with protein, vitamins, essential fatty acids and fiber.

Salad Ingredients:

2 bunches of kale, de-stemmed

½ tomato, sliced

½ avocado, sliced (2 grams protein)

1 stalk of celery, finely chopped

4 tbsp sunflower seeds (12 grams protein)

4 tbsp hemp hearts (16 grams protein)

1/8 cup loosely packed dulse, ground in a coffee grinder

Lightly steam chopped kale leaves (1-2 minutes max) until bright green.  Spin wet leaves in a salad spinner to dry excess water.  In a bowl, toss dressing and kale until leaves are fully coated (careful not to use too much dressing, yields will vary).  Plate the greens (makes 2 meal-size portions) and add celery, avocado and tomatoes.  Sprinkle sunflower seeds, hemp hearts and dulse evenly and top with a drizzle of dressing, sesame oil and rock salt.

Dressing:

1/3 cup of tahini

1 ½ to 2 lemons, juiced

¼ cup of rice milk

1 clove of garlic

1 tbsp toasted sesame oil

½ tsp salt

Combine all ingredients in a food processor and blend for about a minute. Add salt and lemon to taste.  It should have the consistency of a Caesar dressing.

It’s so healthy, your mother would be proud!  This dish takes nearly all common allergies into consideration, so keep it in mind if you’re having a super picky eater over for dinner.

~The Vegan Project

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Tofu scrambles, if done correctly, are filling and delicious and rival any egg version for top spot at breakfast time, or any time!  I’ve found the key to full flavour is those crispy bits.  I cannot stress this enough-colour equals flavour!  This simple scramble can be whipped up in 20 minutes, makes 2-3 servings and the leftovers always taste great in a wrap later. Have fun with different herbs, spices and veggies 🙂

1 block firm tofu, crumbled

2 tablespoons olive oil

1 onion, diced

2 cloves garlic, minced

1 red pepper, diced

1 tablespoon soy sauce

2 tablespoons nutritional yeast

2 tablespoons fresh parsley, chopped

2 tablespoons chives. chopped

1/2 teaspoon turmeric

1/2 teaspoon chili flakes

Pinch of salt and pepper

Heat the oil in a larger pan at medium-high.  Toss in the onions and saute for 5 minutes, careful not to burn.  Crumble in the tofu and add the garlic, turmeric, and chili flakes.  Cook another 5 minutes.  Add the red pepper, soy sauce and nutritional yeast. Cook five more minutes or until nice and golden-ey crispy goodness is achieved.  Toss in the fresh herbs and salt and pepper and serve warm.

~The Vegan Project

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I know it doesn't look like much here, but it is damn tasty!

 

For the apple filling you will need:

4 – 5 cups apples

1/4-1/2 tsp. cinnamon

3 Tblsps. sugar or less depending on how sweet your apples are

3 Tblsps. flour

And for the crispy part you will need:

1 cup flour

1 cup oats

1 cup brown sugar

1 cup cold Earth Balance

Take the apples and slice them into a pan (make the slices thin). Then mix 3 tablespoons of flour, 2-3 tablespoons of sugar and 1/2 teaspoon of cinnamon and pour this mix over the sliced apples. Mix the apples a bit so they are evenly covered.

For the crispy part, take a bigger bowl and mix in 1 cup of flour, oats and brown sugar. Take the Earth Balance and slice it into the bowl. Use your fork to mix it in. Then evenly spread this over the apples.

Now put the pan into a heated oven (you should turn on the oven before you start to make apple crisp) and bake for about 45 minutes at 350 degrees F (175C). When it turns golden brown its done. Let it cool for a while and then serve with your favourite non-dairy frozen treat.

~The Vegan Project

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