Snacks

Plant Based Tzatziki Farfalle Pasta Salad With Sun-dried Tomatoes and Artichoke Hearts (Vegan and Oil-Free)

September 20, 2019 by Veronica Grace 3 Comments

FTC Notice: This blog post contains affiliate links which go towards supporting the blog.

Pasta salad is such a great meal for picnics or lunches that can be made ahead of time and eaten for a few days. For today’s recipe I used farfalle (bowtie) pasta because it has a nice texture and chew when eaten cold and goes well with the size of the other chopped veggies. You might be wondering what I’ve used for the base of the plant based tzatziki sauce and instead of processed coconut/soy yogurt I’m using silken tofu.

With silken tofu it’s just soy milk that has been curdled and formed and instead of separating the soy curds from the whey they are set together so it’s softer and creamier. It also doesn’t have added fillers, binders, or sugar. Quite often you’ll find silken tofu cheaper than a tub of plant based yogurt as well. You can find it at any Asian market, most health food stores and of course on Amazon depending where you live. I like to keep a few on hand for make plant based “cream” sauces like my Fettuccini Alfredo from my cookbook Vegan Comfort Foods From Around The World.

Of course you can use whatever other type of pasta you like for this salad as well, just make sure that it’s bite sized and cooked to the perfect tenderness so it’s not too al dente or too soft so it doesn’t fall apart. The farfalle shape works well because it doesn’t tend to get as stuck together in the fridge or break when made ahead of time for meals later on.

This also works great for traveling. I often have people asking me what they can bring on a road trip or flight besides dried snacks. Since this pasta salad is dairy and egg free you don’t have to worry about it being food safe and it will be fine out of the refrigerator for a few hours packed in a cooler or a bag. I’ve never had an issue eating pasta salad on a plane or bringing it through security. The sauce sticks to the pasta and isn’t liquid in the bottom so it’s not a concern.

So why not give it a try? Maybe you’ll find some new lunch ideas and you’ll probably want to make the silken tofu tzatziki again and again for using as a dip, salad dressing or sauce for wraps or pitas as well!

Silken Tofu Tzatziki Farfalle Pasta Salad

Ingredients:

1 recipe of Silken Tofu Tzatziki
1/2 English cucumber, chopped or a few dill pickles chopped/diced
1/2 cup packed sundried tomato halves, sliced (mine were dried not packed in oil)
1 can artichoke hearts packed in water, sliced (6 cooked artichoke hearts, sliced)
454g/1 lb bag of farfalle or other pasta (you can use gluten free if you like)
Fresh dill for garnishing (if you have any left from the Tzatziki recipe)

Directions:

1. 1. 1. Make Silken Tofu Tzatziki and set aside
    2. Bring a large pot of water to a boil and add salt if desired. For cold pasta it will make it more flavourful.
    3. Prepare vegetables and set aside.
    4. Cook Farfalle for approximately 14 minutes or to desired tenderness in boiling salted water. You still want it to be a bit chewy but not tough or too soft and falling apart.
    5. Drain and rinse pasta in cold water when at desired tenderness until cool.
    6. Add farfalle pasta to a bowl and make sure it’s cooled down before adding remaining ingredients.
  1. Add vegetables and sauce and toss to combine.
  2. Taste test and add any additional salt or pepper now if desired
  3. Serve or portion out into containers. Best eaten within 3-4 days due to fresh ingredients in the tzatziki sauce.
  What are you favorite ingredients to add to pasta salad?

Low Fat Yammus or Sweet Potato Hummus – Mmm Mmm Good!

June 30, 2013 by Veronica Grace 30 Comments

Oh my goodness this yammus yam/sweet potato hummus is deeeeeelicious!

Now you may have seen this available at the store before but I have to tell you making your own is absolute heaven! Plus you get about double the amount for half the price and it’s super duper easy to make.

I love making hummus any time of year to eat with fresh crunchy veggies such as celery, cucumber, zucchini, carrots, bell peppers and more. Pretty much anything you love to dip, you can dip into this delectable yammus/sweet potato hummus recipe and I promise you that you will fall in love with it!

I’ve added some smokey savory spices to kick up the mild yam flavor such as roasted cumin, curry powder and smoked paprika which is a delight mixed with the sweet notes of the yams/sweet potatoes and the apple cider vinegar.

Especially if you are not a fan of traditional lemony/garlicky hummus I know you will like this because it has a lot of flavor without any of the harsh bite. It’s also great to use to slather in vegetable sandwiches, wraps, pitas and more instead of high fat mayonnaise.

And best of all because it’s low in fat, it’s lower in calories so there’s no guilt if you eat a bowl of it with a plate of veggies for a meal or snack. All you need to make your own yammus/sweet potato hummus is a food processor or high powered blender with a plunger (such as a Vitamix). The natural moisture in baked yams/sweet potatoes makes it easy to cream together with chickpeas and just a touch of tahini.

If you’re looking for something fun yet healthy to serve this summer at potlucks, barbecue or dinner parties, this yammus is sure to be a hit. No need for the standard ranch dip and veggies or bland and oily store bought hummus. Plus when you make your own dips, you can control the amount of fat, salt and spices you put in it and come up with your own perfect combo of deliciousness to dip your veggies into!

Check out the recipe below…

Low Fat Vegan Yammus or Sweet Potato Hummus

(yields approx 3 cups)

Ingredients:

1 1/4 cups mashed yam/sweet potato (1 lb/454g yam/sweet potato; I used 2 small)
2-3 cloves garlic (roasted garlic is even better, I used previously frozen garlic cloves as its not as strong as raw garlic)
1 15 oz. can sodium free chickpeas/garbanzos, drained (reserve some liquid and set aside)
2-3 tbsp chickpea liquid (or as needed to cream hummus)
3 tsp apple cider vinegar
1 tablespoon tahini
1 teaspoon cumin
1/2 tsp curry powder
1/2 tsp smoked paprika
1/4-1/2 teaspoon Herbamare or salt (or to taste)
Fresh ground pepper to taste

Directions:

1. Poke holes in yam/sweet potato and bake at 400 F/205 C for 45-60 minutes (depending on size). Set aside when cool.

2. Pulse garlic in food processor until chopped and then add remaining ingredients. (Make sure to slice open and peel yam/sweet potato and scoop flesh out, don’t use the peel.)

3. Process until smooth and adjust consistency as desired with reserved chickpea liquid. Adjust seasonings to taste.

Low Fat Vegan Oil Free Yammus Yummus Yam Sweet Potato Hummus

4. Serve with veggie sticks, veggie rounds, pita and more!

Enjoy

Have you ever tried yammus or sweet potato hummus? What do you like to eat it with?

Whole Food Rainbow Watermelon Fruitsicles (Popsicles)

June 19, 2013 by Veronica Grace

I’m really excited to share this watermelon popsicle recipe with you today. It’s been a long time since I made popsicles (I think the last time I did, I was a kid) and they turned out so pretty! I also just got a new (used) camera to play with and am really impressed with the quality of photos it produces (and the much faster shutter speed).

I had a heck of a time finding some popsicle molds here in Canada. I happened to see a small basic set for at Canadian Tire, but just as I was checking out I found 4 sets of these cute larger style popsicles and quickly snapped them up. I haven’t been able to find the exact popsicle molds I have online, but there are similar types with drip catches and straws a vailable here.

I also got to try out a new natural product. I received some samples of Habitall – All Natural Sugar Replacement, which is aspartame-free, sugar-free, and calorie-free. It’s made with monk fruit, erythritol and polydextrose. Normally I never use sugar replacements such as Splenda or aspartame as they give me headaches and I don’t feel so well after. But for those looking for a calorie free sweetener (that doesn’t have the awful aftertaste of stevia) I think Habitall can be quite useful and best of all there’s no negative side effects. I added a little bit to my all fruit popsicles just to enhance the watermelon flavor, as when they’re frozen it can taste really icy and less fruity.

My watermelon popsicles actually turned out really yummy! Habitall can be used cup for cup as a sugar replacement so I can also see other uses for it such as lemonade, muffins, cupcakes or cookies for those who are looking to reduce calories, are diabetic or are trying to get off sugar in general.

Want A Free Bag of Habitall To Try?

The company also gave me some samples to give away to 2 lucky people. So if you’re interested in receiving a bag to try, just comment below and let me know what you’d like to use it for and 2 comments will be randomly selected to win.

Right now they are doing an Indiegogo campaign to raise funds to help get Habitall into stores at an affordable price for everyone. You can only get it through the campaign for now, but if enough funds are raised in the next few weeks you might see Habitall available soon near you.

Whole food watermelon popsicles are really easy to make and you can use pretty much any fruit juice or puree as the base and diced fruit for added color and texture. Next I think I might try mango puree popsicles with sliced strawberries!

Whole Food Rainbow Watermelon Fruitsicles (Popsicles)

Makes 16-20 popsicles (depending on size) I made 16 90 ml popsicles.

Ingredients:

4 cups blended watermelon puree (about 1/4 medium watermelon) You can also use cantaloupe if desired
1 tbsp Habitall natural sweetener or cane sugar *optional
1 medium ripe ataulfo mango, diced or 2 ripe peaches peeled and diced
1 cup pitted cherries, sliced in half (I used frozen) or raspberries
1/2 cup blueberries (I used wild blueberries)

Directions:

1. Prepare the watermelon puree for the popsicles. Seedless watermelon works best. Blend watermelon and optional Habitall natural sweetener or sugar in a Vitamix or food processor on high until smooth. Set aside. (You can leave out the sweetener if desired.)
2. Dice the mango or peaches (make sure they are ripe or they will be too sour)
3. Portion out the cherries and the blueberries.
4. Assemble watermelon popsicles. Place mango or peach in bottom of popsicle molds, next layer in the cherries halves (or raspberries) and then blueberries.
5. Pour the watermelon puree into the popsicle molds until they are full. Place popsicle sticks on top.
6. Freeze for 6-7 hours.
7. Before serving run the popsicle try under warm to hot water to loosen popsicles from mold.

Enjoy!

Disclosure: I was not paid or given any compensation to promote Habitall. I received free samples to review and to give away to blog readers. I paid for shipping myself.

What is your favorite flavor of popsicle or what combination would you like to try?

Contest is closed! Winners were Lavisha and Brooke. Congratulations!

Top 10 Healthy Snack Time Alternatives

May 12, 2013 by Veronica Grace 11 Comments

I know that for some of you eating healthy all the time can seem like a drag at first. Sometimes you feel fed up with eating only what you’re “supposed to” and what you really want to do is sit back and relax with one of your favorite treats like a bag of potato chips, pretzels, cookies, candy and more. But that can lead to a slippery slope and make it hard for you to get back on track to the path of health (and keep that weight off).

So instead of moping about what tasty treats you can’t snack on, why not be open to trying some new ones? And best of all these are all natural, easy to get and low in calories so even munching on a few to curb your cravings isn’t going to cause you any harm.

Let’s check out some delicious alternatives for those who crave crunchy or sweet snacks after dinner or any time of day.

1. Sugar Snap Peas are a great choice because they are naturally sweet and often come pre washed in a bag. Simply open the bag and snack. A handful of these will only run you about 20 calories! (I also like to add sugar snap peas to salads and stir fries for an extra crunch!)

2. Carrot Sticks aren’t just for kids you know! You can enjoy freshly sliced carrots as is because they’re naturally sweet and crunchy. Of course there’s also baby carrots, but I’m not really a fan of how they are processed and created (ugly carrots whittled down into small pieces and bathed in chlorine). The choice is yours and it’s even better if you can enjoy them without any dip at all. A handful of carrot sticks will run you only 26 calories.

3. Celery Sticks are often popular in veggie trays but are usually served with high fat dips such as ranch dressing, Caesar dressing, peanut butter or Cheeze Whiz. Try to wean yourself off of those calorie laden dips and enjoy the crunch and natural flavor of celery sticks just as they are. If you’re craving potato chips they are a nice substitute for that crunch you desire and are just 10 calories a handful.

4. Fat Free Potato Chips So what do you do when you feel like you will actually go crazy if you don’t have a potato chip? Well I suggest you make your own in that case. Fat free potato chips are not quite as addicting (because they contain no oil) and at only 30 calories a handful they are truly a guilt free alternative to the store bought kind.

5. Cucumber Slices are a refreshing snack or addition to a salad especially in the warmer months when you’re looking for something light and juicy. Half an English cucumber or a few mini seedless cucumbers sliced up are a great choice over high calorie packaged snacks at just 8 calories a handful.

6. Cherry Tomatoes are naturally a little sweeter and more flavorful than large tomatoes and can make the perfect finger food for both children and adults. You can eat them as is or sprinkle a little pepper on them for flavor. At just 13 calories a handful you might be glad you switched!

7. Bell pepper slices are not just for stir fries and fajitas! They are naturally sweet and zesty and don’t need any seasoning or dip to be enjoyed. Bell pepper slices come in at just 19 calories a handful.

8. Strawberries and berries are nature’s candy and good all on their own. Once you start removing excess sugar from your diet you will find they can taste just as sweet or even better than candy with their fresh juicy flavor. A favorite after dinner treat of mine is just a bowl full of berries. At just 24 calories a handful (raspberries 32 a handful) it’s probably the best dessert choice you could make!

9. Fresh sliced apples are often easier to eat and more enjoyable once you cut up. A favorite for children and a great snack before or after a meal, apple slices are only 29 calories a handful.

10. Grapes are a great choice for a sweet snack when you’re cravings kick in because they’re filled with not only vitamins and water, but fibre that will leave you more satisfied than candies will. In summer I like to wash, dry and de stem grapes and freeze them for a natural frozen dessert. The sugars in the grapes will naturally crystallize and are great as a frozen treat or as ice cubes for filtered water. A handful of grapes is just 52 calories.

So how can you best utilize these healthier snacks to ensure you stick to your new found healthy eating plan?

Plan ahead and purchase some of these each week
Wash, dry, peel or chop and place in sealed containers in the fridge
Take your favorites along with you to work or while doing errands (so you’re less likely to buy something on the run)
Next time you go to the fridge for a snack, choose one of these instead
Mix it up, try different fruits and veggies each week!

I know it sounds so simple, but many people can benefit from having healthier foods within arms reach when hunger strikes. We all know too well how easy it is to give into weakness when we are hungry and cranky, so do yourself a favor and plan ahead!

Some of you may be wondering what about other snacks such as nuts, trail mix, dried fruit etc. The answer is, if you’re trying to lose weight, these foods are too rich in calories and too small in volume (compared to fruits and vegetables) to really satisfy your hunger when compared to the above suggestions. The idea behind successful weight loss is to eat less calories than you burn and using high water content, high fibre foods instead of calorically dense foods will help you get there. I prefer to use nuts and dried fruit in small quantities as part of a meal such as a garnish for salads or oatmeal so I am less likely to over eat on them. So choose low calorie high fibre, high water content snacks instead.

What’s your favorite healthy whole food snack? Do you plan ahead and stock your fridge with fresh sliced vegetables and pre washed fruits?

Tropical Mango Banana Acai Bowl

May 8, 2013 by Veronica Grace 3 Comments

I have another delicious acai bowl recipe for you with mango and banana. This one is similar to my Acai Banana Berry Bowl Recipe , but it’s perfect for summer with this tropical twist. Basically you can top your acai bowl with anything you want, but I know some of you have never had one before and are unsure how to make them at home.

Acai is usually sold in a frozen puree for use in smoothies, acai bowls and frozen desserts. You can also buy acai juice, powder and supplements, but I stick with the puree because it’s delicious and a little less processed.

Acai bowls are made up of frozen acai puree, apple juice or soy milk, frozen fruit, granola, fresh fruit and sometimes honey. If you do not have acai frozen puree in your country (I found it at the health food store in Canada and the USA) you can substitute about 1 cup of frozen blueberries.

Tropical Mango Banana Acai Bowl

Serves 1

Bowl Ingredients:

4 oz/ 1/2 cup apple juice (unsweetened if desired)
2 100g packets of frozen Acai (I used Sambazon Original Smoothie Packs)
3/4 cup frozen mango (sub a fresh mango if you do not have a high powered blender such as a VitaMix or Blendtec)

Garnish Ingredients:

1/3-1/2 cup low fat granola of choice (I like Galaxy Granola as it’s oil free)
1/2 -1 ripe banana, peeled and sliced
1/2 cup fresh ripe ataulfo mango, diced
handful of blueberries or other berries
Drizzle of honey or agave *optional

Directions:

1. Remove packets of acai and frozen bananas from freezer.

2. Slice the mango, slice the banana and wash the blueberries and set aside.

3. Add apple juice to your blender. Break up the frozen acai into smaller pieces and cut the plastic open and pour into blender. Add the mango. Blend on low or pulse to break up the frozen fruit. If you have a VitaMix use the tamper to puree into a soft serve. If you have another type of blender you may have to stop and stir and keep pulsing to combine. Stop blending when smooth.

4. Scrape acai mixture into a bowl.

5. Top acai with granola.

6. Top with bananas, strawberries and blueberries.

7. Serve.

Have you ever had an Acai bowl? What’s your favorite topping?

Acai Banana Berry Bowl Recipe

April 21, 2013 by Veronica Grace 15 Comments

I have been having my fill of acai bowls since visiting southern California. Originally they come from Brazil, but they are also popular in Hawaii and many American juice bars. I visited one of my raw food friends in California and had the chance to actually make something while on the road in her kitchen. I went in search of acai frozen smoothie mix (as I haven’t seen it yet where I am in Canada) and found some from Sambazon at Whole Foods. (Check their website to find a dealer near you.) It’s about $4.99 for four 100g gram packages. You can use one package for smoothies, or two in acai bowls.

Anyway, these acai bowls are SUPER easy to make and very delicious! The formula is simple: apple juice (or another liquid), frozen acai and banana and topped with granola, fruit and honey or other sweetener. It’s essentially a fruit smoothie granola bowl. You can eat it for breakfast, lunch, after a workout or any time of day. Now these are generally pretty large once you add a bunch of fruit on top of it, so be prepared to make a meal out of it. If not use less fruit topping and less granola for a smaller meal.

If you can’t find frozen acai anywhere near you, you can still make something similar. Try substituting frozen blueberries instead (about 1 cup) and blending that in with the banana and apple juice.

Now onto the delicious recipe!

Acai Banana Berry Bowl Recipe

Serves 1

Bowl Ingredients:

4 oz/ 1/2 cup apple juice (unsweetened if desired)
2 100g packets of frozen Acai (I used Sambazon Original Smoothie Packs)
1 frozen ripe banana (sub a fresh banana if you do not have a high powered blender such as a VitaMix or Blendtec)

Garnish Ingredients:

1/3-1/2 cup low fat granola of choice
1/2 -1 ripe banana, peeled and sliced
1/2 cup strawberries, sliced
handful of blueberries or other berries
Drizzle of honey or agave *optional

Directions:

1. Remove packets of acai and frozen bananas from freezer.

2. Wash and slice the strawberries, slice the banana and wash the blueberries and set aside.

3. Add apple juice to your blender. Break up the frozen acai into smaller pieces and cut the plastic open and pour into blender. Add the banana. Blend on low or pulse to break up the frozen fruit. If you have a VitaMix use the tamper to puree into a soft serve. If you have another type of blender you may have to stop and stir and keep pulsing to combine. Stop blending when smooth.

4. Scrape acai mixture into a bowl.

5. Top acai with granola.

6. Top with bananas, strawberries and blueberries.

7. Serve.

Have you ever had an Acai bowl? What’s your favorite topping?

Fat Free Potato Chip Recipe

April 14, 2013 by Veronica Grace 42 Comments

Hands up how many people like eating crunchy snacks? What about potato chips? Mhmm that’s what I thought! You love potato chips, but wonder how you can eat them as part of a healthy diet. I love crunchy things and sometimes you want the crunch of a chip, but without all the excess fat and calories. Sure you can buy some baked or popped chips at the store, but they’re quite pricey and fairly bland. Not to mention not exactly “fresh”.

As a society we tend to overeat on packaged snack foods because they are so easily available everywhere and in such large quantities. Why not try making some of your own favorite snacks and keep them totally healthy?

In fact after making your own healthy snacks you might appreciate the amount of labor and love goes into making them. So hopefully you won’t just devour them in a few minutes, but savour your hard earned tasty snack! (At least I hope so…)

For this fat free potato chip recipe you will need a mandolin or a V-slicer. Something that you can slice a potato on very thinly. Also please be careful and use the vegetable holder/guard that comes with your slicer, or use some safety gloves so you don’t slice your finger. Personally I have never had a problem using these devices. Just go slowly and be aware of your fingers and you will be fine.

You’ll also require a microwave oven and a roll of parchment paper. Or you can get something like “Top Chips” on Amazon that includes a slicer, spices and a microwaving tray.

Microwaved Fat Free Potato Chips

Makes 70-80 chips Total time: 45-60 minutes

1 large russet potato
Salt and/or pepper to taste

Directions:

1. Fill a medium bowl with water and peel the potato.

2. Using a mandolin slicer on the thinnest setting, slice the potatoes.

3. Place the sliced potatoes in the bowl of water to prevent browning and remove excess starch.

4. Dry potato chips thoroughly with paper towel or a tea towel.

4. Line two large plates with a sheet of parchment paper (essential so the potatoes don’t stick) and place enough potato slices on it to cover (about 9). Make sure none overlap.

5. Mix salt, pepper and any other seasonings together in a bowl and sprinkle seasonings very lightly over the chips with your fingers. Go easy at first and taste test your first batch to know if you need more or less seasoning on the next.

6. Microwave one plate of chips at a time on high for 3-6 minutes (depending on the strength of your microwave). Watch them after 3-4 minutes and stop the microwave when they turn a golden brown in the centre. (My low powered microwave took about 5 minutes)

7. Use oven mitts to remove the plate from the microwave (it’s very hot!) and let cool a few minutes (before removing the chips from the parchment).

8. Remove the chips and set aside in a bowl or dish and repeat this process until all of your potato slices have been cooked (using the correct cooking time for your microwave).

9. Chips will harden after they cool down and become crispier. Eat when cool and crunchy!

Safety Note:

Please make sure to use oven mitts as the plates will be very hot. Also don’t microwave chips back to back for the entire amount, let the microwave have a little break after every 3 plates of chips. I overheated my microwave on the fourth plate and it turned off as a safety precaution.

Additional Tips:

Extra chips can be stored in an air tight container. Eat soon as they can go stale as there are no preservatives.

Use a large potato. The chips shrink significantly after cooking and if you start with a medium potato you’ll end up with small chips.

To Make Fat Free Oven Baked Potato Chips:

Preheat oven to 450 degrees. Use a baking pan lined with a non stick silicon mat or a sheet of parchment paper. Place cleaned and dried potato slices on the mat/sheet and season. Bake for 15-17 minutes until golden and crispy. Cool before eating.

Additional Seasoning Ideas:

Chipotle chili powder and salt

Salt & Vinegar

Curry powder and salt

Garlic powder, onion powder, salt and pepper

Grind your favorite herbs or mixes like Herbs De Provence or Italian Seasoning to a fine powder and mix with salt for herbed potato chips

Nutritional Information: Entire recipe (without seasonings) Calories 254.7 Total Fat 0.2 g Saturated Fat 0.2 g Polyunsaturated Fat 0.2 g Monounsaturated Fat 0.0 g Cholesterol 0.0 mg Sodium 58.7 mg Potassium 1,502.2 mg Total Carbohydrate 58.0 g Dietary Fiber 8.8 g Sugars 4.2 g Protein 6.2 g

And no the microwave does not cause cancer, nor does microwaved water kill plants.

What seasonings do you like on your potato chips?

Engine2 Inspired Tempeh Mushroom Panini Melts

February 10, 2013 by Veronica Grace 33 Comments

I was watching Engine 2 Kitchen to the Rescue on Netflix the other day and got a hankering for a homemade panini melt like Rip was showing in the recipe section of the film. This recipe is DELICIOUS! I’m definitely going to be making this regularly because the combination of mushrooms and caramelized onions is one of my favorites.

Hummus is a great cheese-free way to make an ooey gooey panini melt because it adds some nice flavor and moisture to it and gets all melty when heated. So make sure to slather it on thick! For a healthier oil free version of hummus be sure to check out my recipe link below.

This is an adaptation of Engine2’s recipe and I’ve added more ingredients to the panini.

Vegan Hummus Mushroom Tempeh Panini Melts

Makes 2 panini

Ingredients:

4 slices whole wheat bread (look for oil free) *use GF if desired
low fat hummus (see my recipe)
4-6 strips of tempeh (I used sesame garlic tempeh)
6-8 oz mushrooms, sliced
1 slice of onion cut into strips
1 tsp soy sauce or gluten free tamari
1 tsp maple syrup *optional
handful of baby spinach
2 pieces of fresh cilantro

Directions:

1. In a small non stick pan, cook the tempeh strips over medium heat until lightly browned on both sides. Set aside. (You do not need any oil.)

2. Sauté the mushrooms and onion slices in a non-stick pan in soy sauce and maple syrup for 5-6 minutes until soft. Set aside.

3. Spread all 4 slices of bread with a thick layer of hummus (you don’t want it to be too dry!) and top 2 slices with tempeh, mushrooms and onions. Lay some spinach leaves on top and sprinkle on a few bits of cilantro. Top with the other slice of bread.

4. In a non stick or cast iron skillet place the sandwiches one at a time over medium low heat. Top with something heavy such as a cast iron skillet, pot or plate with a weight on it. Cook on each side for 3-4 minutes until browned being careful to not let them burn. *Alternatively you can use a sandwich press (cut it in half first) or a panini press and cook for 4-5 minutes.

place the sandwich on a non stick pan with something heavy on top of it

*Or use a sandwich maker or panini press and close the top down on the sandwiches

5. When done slice in half and serve.

panini made in the sandwich maker

panini made in the pan with weight on top

Variations:

If you don’t want to include the tempeh, feel free to leave it out. I like adding it so it’s a little higher in protein and more filling.

You can also mix up your panini by using a different flavored hummus, adding roasted bell peppers, jalapeños, artichokes or smoked tofu instead of the original ingredients.

What’s your favorite vegan grilled sandwich or panini?

Gluten Free Vegan (Flourless) Black Bean Brownies

December 19, 2012 by Veronica Grace 66 Comments

Ooh black bean brownies… Have you ever heard of them before? They’re gaining popularity in the vegan, gluten free and health food movement. It’s a completely flourless brownie and has very few ingredients.

This is my take on the black bean brownie inspired by Dr. Fuhrman’s recipe. If you’re looking for something that is vegan and gluten free and a “better for you” treat, check these out.

I promise you will not taste beans in this recipe! When they are pureed they act as the batter in brownies and plain unsalted black beans have little flavor anyway. This recipe is also sugar free! It gets its sweetness from whole pitted dates, so it has natural fibre and vitamins in it instead of plain old sugar.

The only thing really essential to making this recipe is having a food processor or a high powered blender with a tamper such as a Vita-Mix. You need to get these ingredients pureed into a batter/dough to press into the pan.

If you’re craving brownies you should give these a try!

Gluten Free Vegan Black Bean Brownies

(Inspired by Dr. Fuhrman’s Black Bean brownies)

Makes 12 brownies

Ingredients:

1 19 oz./793 g can black beans (salt free) or 2 cups fresh cooked black beans, drained
2 tsp vanilla extract
2 tbsp almond butter or peanut butter
12 large medjool dates, pitted (18-24 if using smaller dates)
1/2 cup cocoa powder
1 tbsp ceylon (sweet) cinnamon
2 tbsp quick/instant oats (optional, use only if mixture is too wet)

Directions:

1. Preheat oven to 350 F/ 177 C.

2. Chop the dates into small pieces. Combine black beans, dates, vanilla and almond butter in a food processor or Vita-Mix and blend until smooth. (Food processor preferred.)

3. Add cocoa and cinnamon and blend again. (Do NOT add cocoa until the previous ingredients are blended or it will be virtually impossible to mix)

4. If mixture is too dry, add another tablespoon of peanut butter. If mixture is too wet, add oats and process again.

5. Line a square baking pan with parchment paper leaving enough to fold up the sides.

6. Spoon mixture into pan and spread out with spatula or hands.

7. Bake for 30 minutes.

8. Allow to cool and then cool in the freezer for 2 hours to set up before slicing.

9. Top with frosting or fruit if desired and serve.

Nutritional Info: 12 Servings Amount Per Serving: Calories 134.0 Total Fat 2.3 g Saturated Fat 0.5 g Polyunsaturated Fat 0.4 g Monounsaturated Fat 1.2 g Cholesterol 0.0 mg Sodium 10.1 mg Potassium 349.4 mg Total Carbohydrate 28.3 g Dietary Fiber 5.8 g Sugars 16.0 g Protein 4.2 g

Have you ever had black bean brownies before? What’s your favorite way to use black beans?

Low Fat Vegan Carrot Pumpkin Spice Muffins

November 19, 2012 by Veronica Grace 6 Comments

Hands up who likes carrot muffins? Now hands up who likes pumpkin raisin muffins?

Why not have both!

These muffins are inspired by a combination of Oh She Glows Carrot Spice Muffins and my own Pumpkin Raisin Muffins recipe.

These Carrot Pumpkin Spice Muffins are so delicious that I’ve made several batches of these. Best part is no one will be able to tell they are vegan. They’re a really dense and flavorful muffin.

And it’s a great way to use up any leftover carrots in the fridge as well. During the fall I always keep a couple of cans of pumpkin in the pantry to make delicious pumpkin baked goods. This is a great alternative to pumpkin pie for a Thanksgiving or Holiday treat as well.

Bring them to work, potlucks, pack for kid’s/spouse’s lunches etc. Everyone will be raving about these satisfying muffins and be asking for the recipe.

You may want to make 2 batches of these to use up a full 15 oz./425 g can of pumpkin. I have made them with less than 1 cup of pumpkin puree and they turned out just fine too.

Low Fat Vegan Carrot Pumpkin Spice Muffins

Makes 12 muffins

Dry ingredients:

1 & 3/4 cup stone ground whole wheat flour (or spelt, kamut, oat etc.)
1/4 cup cane sugar
1 tbsp ground chia seed
1 tsp baking powder
3/4 tsp baking soda
2 tsp ground ceylon cinnamon
1/2 tsp ground nutmeg
1/8 tsp ground cloves
1/2 tsp salt

Wet ingredients:

1/2 cup maple syrup
1 cup canned pumpkin (or fresh cooked, mashed)
1/4 cup water
2 tsp vanilla extract
1 1/2 cups grated carrot (3 medium ones or 2 large )
1/2 cup raisins
1/3 cup chopped walnuts *optional

Directions:

1. Preheat oven to 400 F/204 C.

2. Combine dry ingredients in a medium bowl and whisk to combine.

3. Combine wet ingredients in a large bowl and stir.

4. Add dry ingredients to wet ingredients and stir until just combined.

5. Use silicon muffin tray, or a regular muffin tin lined with muffin cups and spoon mixture evenly for 12 muffins.

6. Bake for 23-25 minutes until toothpick in centre comes out clean.

7. Allow to cool before removing from pan.

8. Store in air tight containers or ziploc bags.

Have you ever had carrot pumpkin muffins before? What’s your favorite way to use canned pumpkin?