gluten-free

Meatless Monday: Plant-Based Slow Cooker Sloppy Joes (Vegan Recipe)

November 10, 2013 by Veronica Grace

It is snowing like crazy where I am right now and I am making good use of my slow cooker these days. Sometimes it’s just too chilly to spend much time in the kitchen, so I like to chop up some veggies and throw some beans into the slow cooker for an easy meal. These meatless sloppy joes are a super easy recipe that I guarantee ANYONE can make… if you have a knife and a slow cooker (or alternatively a pot and a stove) you can make this recipe. Promise.

For more plant based slow cooker recipes I just throw things in with some herbs and spices and then adjust the seasonings at the end, but if you’re new to using the slow cooker for plant based recipes I know you’ll appreciate actual measurements! So that’s why I’m happy to help and share this recipe which is featured in my cookbook Vegan Comfort Foods From Around The World.

You can also serve this plant based sloppy joe recipe on rice or quinoa as well and eat it more like a chili too! Just tweak the spices to your liking and you can use this as a guideline for many different variations. 🙂

Vegan Slow Cooker Sloppy Joes

Serves 8

Ingredients:

2 15 oz. / 425 g. cans no-salt red kidney beans (or 4 cups fresh cooked)
2 large onions, sliced and chopped
2 large red bell peppers, sliced and chopped
1 14.5 oz. / 411 g. can fire roasted, crushed tomatoes or tomato sauce
8 cloves of garlic, minced
¼ cup / 60 ml. organic ketchup (low sodium)
1 Tbsp. Dijon mustard
½ Tbsp. blackstrap molasses
1 tsp. chipotle or chili powder
½ tsp. roasted cumin
½ tsp. smoked paprika
8 hamburger buns or rolls (Gluten free if desired)

Slow Cooker Directions:
1. Drain the kidney beans and pour into a shallow dish.
2. Arrange the ingredients in the slow cooker starting with the onions, then beans, peppers, tomatoes, with garlic and seasonings on top.
3. Cook on low for 5-6 hours, or high for 3-4 hours. Stir and taste. Add more spices if desired. Mash part of the stew with a potato masher to thicken the sauce.
4. Serve with large hamburger buns or rolls.

Stove top Directions:

Add some vegetable broth to the bottom of a large pot and when hot add the onions and cook for 5-6 minutes. Add the remaining ingredients and cook until tender. Mash part of the mixture until chunky to thicken and serve.

Variations:
This recipe can double as a quick chili. Just add more beans or diced vegetables and remove the ketchup and mustard. Alternately you can serve this with rice or quinoa for a 100% whole food meal.

Additional Tips:
Mash the beans really well as they need to absorb the liquid. If you don’t, it’ll be too runny. 🙂

For more delicious recipes check out my cookbook Vegan Comfort Foods From Around The World (with many many recipes you won’t find on the blog!)

Have you ever made sloppy joes before? What about meatless ones?

Quick Stovetop Plant-Based Black Bean Chilli (Vegan Recipe)

October 20, 2013 by Veronica Grace 15 Comments

This is a really tasty and easy chili that tastes like it’s been simmered for hours, but it’s ready in about 25 minutes! The secret is in using roasted or smoked spices and fire roasted tomatoes that make this vegan black bean chilli so good. My favorite fire roasted tomatoes are made by Muir Glen Organics. You can make this recipe in a slow cooker, but since the majority of the ingredients are already pre cooked there’s no reason to take all day creating this.

When you want a hot meal that’s comfort in a bowl, one pot meals are the way to go. I don’t like to make a big mess in the kitchen every night, so this is one of those recipes that gives me a break from dishes and is very easy to throw together when I’m short on time.

As always you can ensure your canned goods are BPA free by reading the label and choosing brands such as Muir Glen Organics or Eden Organics or making sure your cans do not have a white plastic lining in them as well. Another cost effective option is to simply stew your own tomatoes (and you can roast them in the over after) or cook your own dried beans from scratch. To make my own beans in a snap I use the Easy Bean Cooker and it does all the timing and cooking for me.

Quick Stovetop (Low Fat) Plant Based Black Bean Chilli Recipe

Serves 4

Ingredients:

1 large onion, diced
6-8 cloves of garlic, minced
1 red bell pepper, diced
2 15 oz. cans of black beans, drained (or 4 cups fresh cooked beans)
28 oz. can regular or fire roasted crushed tomatoes
1 1/2 tsp roasted cumin
3/4 tsp smoked paprika
1/2 tsp chipotle chili powder
1 tsp sugar or sweetener
3/4 tsp herbamare or salt
fresh ground pepper to taste

Directions:

1. In a large non stick wok saute the onions for 6-8 minutes. Add the garlic and red pepper and sauté for 5 more minutes stirring occasionally. Add water if necessary to keep from burning.

2. Add the tomatoes and drained beans and seasonings and heat through for about 15 minutes, until peppers are soft and flavores have melded.

3. Serve with brown rice, baked potatoes, bread or vegetables for a filling meal.

Variations:

If you want to add more veggies such as carrots or mushrooms you can add them with the onions and sauté them first, if you want to add some corn you can add them with the beans.

Plant-Based Holiday Stuffed Acorn Squash with Wild Rice, Mushrooms and Cranberries (Vegan)

October 15, 2013 by Veronica Grace 13 Comments

You guys loved my Pumpkin Raisin Muffin recipe last week so how about another fall favourite? Acorn squash! I’m see it now in stores and it reminded me of this recipe I just LOVE in my Vegan Comfort Foods From Around The World recipe book (which by the way is jam packed full of recipes to use at Thanksgiving or Christmas…) It’s Holiday Stuffed Acorn Squash!

I was first inspired to make a recipe like this by watching Forks Over Knives and saw them serving a lovely version for their holiday plant based meal. I decided to make a recipe and cram in as many goodies as possible to make it burst with flavor, there’s mushrooms, celery, pecans, cranberries, wild rice and brown rice in these stuffed squash halves. Instead of butter or margarine I glaze them with a nice balsamic vinegar so those the flavor explode in your mouth with sweet, savory and tangy. When I serve these for holiday meals they are a huge hit!

If you are trying to think of a plant-based centrepiece to your holiday meals this year why not try a stuffed vegetable? I also have several others for you to check out as well Quinoa Veggie Stuffed Zucchini Boats, Greek Vegetable and Rice Stuffed Peppers, Greek Rice Stuffed Eggplant. A fat free stuffed vegetable is a great way to pack in all the flavor without extra calories and show your omnivore friends and delicious holiday entree they wouldn’t otherwise get. 🙂

Plant-Based Holiday Stuffed Acorn Squash With Wild Rice, Mushrooms & Cranberries

Makes 4 -6 stuffed acorn squash halves

Ingredients:

¾ cup dried brown rice, rinsed and cooked
¼ cup dried wild rice, rinsed and cooked
2-3 cups vegetable broth (homemade or low sodium), divided
1/3-1/2 cup dried mushrooms
3 medium or 2 large acorn squash
1 Tbsp. maple syrup or brown sugar
Cooking spray
1 medium onion, finely diced
4 celery stalks, diced
¼ cup dried cranberries (no sugar added variety or sweetened with apple juice)
½ -1 tsp. Herbamare or salt
½ tsp. pepper
½ cup raw pecans, toasted – see Note

NOTE: To toast raw pecans, preheat oven to 350° F/177° C. Place pecans on baking sheet and toast for about 4-5 minutes. Watch carefully to prevent burning.

Directions:

1. If using a rice cooker (I use a Zojirushi), cook your rice 1 hour before you start making the squash. Rinse rice and place in rice cooker. Fill to appropriate line with vegetable stock, not water. Add chopped and rinsed dried mixed mushrooms. Add a little salt and pepper if desired. Stir to combine and cook on mixed rice/white rice setting (depending what kind of rice cooker you have). Let steam 10 minutes after done cooking and fluff with a fork.
2. Heat the oven to 400° F / 204° C and place a rack in the middle position.
3. Cut squash in half with a sharp knife and de-seed. Make sure to get out all the stringy bits inside.
4. Place the squash -hollow side up – on a baking sheet, and spray some cooking spray lightly on the tops and insides of the squash halves. Brush maple syrup on the tops and insides as well, and season with salt and fresh pepper. Roast in the oven for about 30 minutes, until ‘fork tender’.
5. Pour the vegetable broth or water into a pan and when it’s hot, add the onion, and celery. Cook this for 5-6 minutes, stirring occasionally, until just softened.
6. Remove from heat and stir in the cooked rice, pecans, and cranberries. Add salt and fresh pepper if desired.
7. Scoop the rice filling into the roasted squash halves (about ¾ cup for each if 4 halves, ½ cup if 6 smaller halves)
8. Continue roasting the squash for 20 to 30 minutes more – until it’s completely tender, the edges have started to brown a little, and the filling is hot in the middle.
9. Serve the squash warm, with balsamic vinegar on the side as a dip, and a nice salad.

Plant-Based Soy Curls, Squash and Kale Soba Noodles in Peanut Sauce

September 8, 2013 by Veronica Grace 9 Comments

This plant-based peanut soba noodle dish is a recipe I decided on making after rummaging through my dried goods and freezer. I had bought a package of soba noodles so long ago I don’t remember when and I thought, you know I haven’t made any vegan Asian noodle dishes since my Vietnamese Vermicelli Noodle Salad (which is omg delicious btw). So I started looking online for something with noodles and butternut squash and I found this recipe online by Bryanna Clark Grogan of Vegan Feast Kitchen which is not really what I made, but it gave me the idea of putting butternut squash with kale, noodles and peanut sauce. Yum! 🙂

I decided to make this recipe lower in fat and steamed the butternut squash and kale (instead of roasting in oil) and I used a lower amount of peanut butter for my sauce. I also added some Soy Curls to it which actually make it taste a little like chicken noodle salad. Soy Curls are made from non-GMO soy and are really easy to make. Just soak in water to rehydrate and sauté in a pan with seasonings. It’s totally optional for this recipe, you can choose to use some tofu or tempeh instead if you like.

Feel free to use any kind of noodle you like, green or starch. This soba noodle recipe is very versatile and I’m sure you can come up with lots of variations to make use of what you have on hand. Scroll down for the recipe!

SoyCurlSquashPeanutSobaNoodles (2)

Vegan Soy Curl, Squash and Kale Soba Noodles in Peanut Sauce

Serves 4

Ingredients:

1 cup Soy Curls/1 package smoked tofu/1 package tempeh
1 9.7 oz/ 275 g package buckwheat soba noodles (I used Organic Sweet Potato & Buckwheat Noodles) or other egg free noodles
1 bunch of kale, de stemmed and cut into bite sized pieces
12 oz/340g package cubed butternut squash or 1 lb peeled and cubed (or 1 large sweet potato/yam peeled and diced)
2 cloves of garlic, minced
Salt and pepper to taste
Sesame seeds to garnish *optional

Plant-Based Peanut Sauce:

1/2 cup peanut butter or almond butter
1/2 cup water
2 1/2 tbsp maple syrup or other liquid sweetener
1-2 tbsp low sodium soy sauce or gluten free tamari *or to taste
2 tbsp rice vinegar
1 tbsp minced ginger
2 cloves of garlic
1 tsp Sriracha or other hot chili sauce *or to taste

Directions:

1. Soak Soy Curls in warm water with a little salt and garlic powder or no salt seasoning if desired.
2. Blend sauce ingredients together
3. Bring a large pot of water to a boil.
4. Next water sauté or use low sodium vegetable broth to cook kale, squash and Soy Curls (or tofu or tempeh) in a large skillet or wok. Season with a little bit of salt and pepper as desired.
5. Meanwhile, cook noodles in pot of water according to directions on package and drain in a colander and set aside.
6. In a large bowl or pot toss the noodles with the blended sauce and plate. Garnish with sautéed kale, squash and Soy Curls. Sprinkle with sesame seeds or Gomaiso if desired.
7. Serve.

I hope you try this delicious recipe! What’s your favorite asian noodle dish? Do you make anything at home?

My Top 10 Most Frequently Made Low Fat Plant Based Recipes

August 27, 2013 by Veronica Grace 7 Comments

I’ve been doing some list making over the past few weeks as you might have noticed because a lot of you are finding it really helpful to have a bigger picture overview for tools, gadgets and easy recipes. I like being helpful so this is fun for me sharing my top 10 favorite fast vegan recipes with you as well! 🙂

I don’t cook fancy all the time, in fact most of the time I’m just like everyone else and want to get a healthy meal on the table quickly. So I’ve compiled a little list of the top recipes I fall back on when I don’t know what else to make, or am running low on new or “exotic” ingredients. I usually have all the staples necessary for these recipes on hand and it makes it easy for me to make again and again.

Sometimes I don’t follow the amounts of vegetables or seasonings exactly each time and season to taste as it’s easier than measuring everything out. So I wanted to share with you what I make when I can’t think or don’t have time to think of coming up with something new.

Most of these are dinner recipes but there’s a few you can use for breakfast or lunch as well.

Let me know if I picked any of your favorites!

1. Red Lentil Tarka Dal

I really love this curry because it’s so fresh and flavorful and doesn’t require any fresh vegetables. So I make this when I’m down to things like onions, ginger and garlic and if I’m lucky I have some left over cilantro in the fridge. This dal is super simple and you basically only need red split lentils, canned or fresh tomatoes and water or vegetable broth and Indian spices. I serve it with Basmati or brown rice. It’s truly a delicious fat free meal.

2. Rotini Marinara with Vegetables

Once upon a time I bought this giant box of whole wheat rotini from Costco and I STILL am eating from the same package. Buying 1 box of pasta at Costco pretty much negates needing to buy any more or any other kind of pasta for a long time lol, so every week or two I make rotini marinara or pasta primavera with fresh or frozen vegetables. It’s really nice to mix it up and use whatever I have left and it never gets old, it’s still one of my favorite quick recipes.

3. Soy Curls with Chickpeas in Tomato Sauce

Canned tomatoes or tomato sauce is well utilized in my kitchen as it’s an easy way to create a delicious fat free sauce and it can be seasoned with Mediterranean, Indian or Mexican spices really easily. I always have some chickpeas on hand and dried Soy Curls (which I pick up every time I go to Portland). You can use tempeh or tofu or skip it all together, but I like the texture of soy curls as it is a little meaty and goes really well with chickpeas in this recipe. Soy curls are also nice because they are compact and can be rehydrated so one package actually lasts for quite a few meals. If you like Chana Masala or Chicken Cacciatore you’ll like this.

4. Deluxe Dijon Tofu Scramble

I don’t really make or eat breakfast, but on weekends sometimes I make brunch. Whenever someone wants a hot breakfast or brunch I make this and it’s great for using up leftover veggies in the fridge, as I usually have half a bell pepper, or zucchini or some broccoli or mushrooms. You can also use whatever leftover veggies and greens you have in your fridge and throw this together. To make this faster I like to use pressed tofu (you can find it organic) as it’s already firm and doesn’t have much moisture in it so it’s great at absorbing flavours.

5. Vegetable Stir Fry with Tofu and Tahini Sauce (sometimes I add pressed or smoked tofu as well)

Stir fry is probably the easiest thing to make especially if you have some frozen vegetables and dried rice. I like to change it up and make a little tahini sauce from scratch to top it with instead of using bottled sauces. I don’t use any Asian bottled sauces as most of them contain MSG and have a lot of sugar and sodium in them. This way I can control the flavor of the sauce and make it to my tastes with things like fresh garlic, ginger, soy sauce and spices. You can also change it up by using different fresh or frozen veggies and different nut butters.

6. Quinoa Bean Chili

This is my most used slow cooker recipe. Whenever I have to feed a lot of people for a potluck or a family gathering I make this. My chili is super hearty with fresh cooked quinoa, black beans, kidney beans, corn, bell peppers, carrots, celery and tomatoes. I’ve fed it to many non vegetarians and they honestly don’t miss the meat. The quinoa is a great ground beef substitute because of it’s small and spongey size and it’s a great alternative to fake meat or soy protein for those who can’t have soy. Did I mention it’s also gluten free? Yeah so I make this recipe because it suits almost everyone’s dietary needs.

7. Chana Masala from Vegan Comfort Foods From Around The World or Eggplant Chickpea Curry

Another one of my favorite curries is a chickpea curry in tomato sauce. It’s also extremely easy to make if you don’t have any vegetables left and are down to canned chickpeas or canned tomatoes. Or you can use fresh cooked chickpeas by using my favorite new tool the EZ Bean Cooker and keep this recipe truly fast and affordable. Don’t be intimidated by curries, this one is extremely easy to make and you’re going to be thrilled with how tasty and filling it is.

8. Baked Butternut Squash Mac and Cheezy

This mac & cheese is my favorite recipe as you’d never guess that there is butternut squash in it and it is very satisfying being baked with panko breadcrumbs.The secret is using miso paste, nutritional yeast and smoked paprika for a delicious vegan cheese sauce. It’s one of my most complimented recipes by family and readers alike, so I hope you try it!

9. Smoothies!

I make smoothies for breakfast, or lunch whenever I don’t have time to make anything else, or I have ripe fruit to use up. Check out my smoothie selection on the blog and get some ideas for easy and tasty fat free smoothies you can enjoy for a quick meal.

10. Black Bean and Corn Tacos

Someone once joked to me that I must only eat tofu tacos as a vegan, and I kind of laughed because I actually have never had tofu tacos. I always make black bean and corn tacos because they feel naturally Mexican, simple and fresh. I serve these tacos often when I don’t have a lot of time and have a lot of people to feed. Then I make up some fresh guacamole and pico de gallo and everyone has a blast loading up their tacos with their favorite toppings. Long gone are the days of boring Old El Paso recipes from a box (like we do in Canada and parts of the USA). Have some real Mexican food the healthy way. Who doesn’t love tacos right?

I hope I’ve given you some inspiration for fast recipes you haven’t thought of before. Which recipe are you most looking forward to trying?

20 Minutes To The Table Episode 5: Zucchini Rotini Marinara with Vegetables

August 25, 2013 by Veronica Grace 14 Comments

It’s been a long day, you’re tired, you’re hungry and you have no imagination for what to make for dinner. – I know this feeling and what to make for dinner when I have no inspiration. This vegan Zucchini Rotini Marinara is something that I make quite often because it’s easy to throw together and it’s great for using up vegetables in the fridge. Sometimes I’ll add in some mushrooms, broccoli, or carrots, but I really love this version with zucchini, bell peppers and peas. I use whole grain rotini and I like this style of noodle because it holds onto the sauce well, has a nice texture and looks really pretty on the plate. I got a giant box of this at Costco for a good deal. It lasted me forever and made quick meals really easy.

I actually prefer a spiral type of noodle compared to spaghetti or fettucini as well. This way I can add more veggies and have a little less pasta. Most of the time I make my own pasta sauce each time with just canned tomatoes and season it and blend it up, but I wanted to show you a quick version of this recipe. I know most of you are probably used to buying pasta sauce in a jar.

When I went shopping in Canada there weren’t too many brands of pasta sauce available that didn’t contain olive oil, canola oil or soy bean oil, but I did find 2 different brands. Just look for one that has a low fat, or light description on the front and then check the back to see if it has any oil. I really try to make sure everything I buy is oil-free, it just doesn’t need the extra calories and I don’t enjoy eating slick or greasy food anymore.

Vegan pasta marinara is one of the easiest dishes you can make, but you can make it delicious and special by jazzing it up with some fresh veggies, cooking them perfectly and seasoning your sauce to your liking. I always like to add some fresh chopped onions for more flavor. The recipe video is below.

If you enjoy my video please click on it to view it in youtube so you can click the like icon and subscribe to my channel so you can get more recipe videos. Thank you for the support!

Recipe follows below.

20 Minutes to The Table Episode 5: Zucchini Rotini Marinara with Vegetables

Serves 6

Pasta Ingredients:

1 onion, diced
2 zucchinis sliced
1 red bell pepper, sliced
1 cup frozen peas
300g/4 cups dried whole wheat rotini (or GF)
1 700 ml/ 24 oz. jar of pasta sauce (look for oil free and low in sodium)
1 tbsp. fresh parsley
Salt to taste
Fresh ground pepper to taste

Directions:

1. Bring a large pot of water to a boil. Add salt if desired.

2. When water is boiling add the pasta, bring it back to a boil and then begin timing it as per the directions on the package.

3. Saute onion in a non-stick pan, dry for 4-5 minutes.

4. Add the zucchini and bell peppers. Cook until just tender.

5. Add the tomato sauce and stir to combine, when hot add the frozen peas.

6. Test the pasta for desired doneness. Drain in a colander.

7. Add drained pasta to pasta sauce in a large saute pan (or a pot if you don’t have one large enough).

8. Marry the flavors together for a minute or two to help the pasta absorb the sauce.

9. Add the fresh parsley and salt and pepper to taste.

10. Serve!

Cranberry Walnut Salad

Ingredients:

4 cups Spring Mix salad
2 tbsp dried cranberries
2 tbsp walnuts, chopped
Balsamic vinegar to drizzle

Directions:

1. Assemble salad in a bowl or on plates.

2. Drizzle with dressing and serve along with pasta.

What is your favorite type of pasta and vegetables to cook together?

Frozen Guru: Vegan Gluten Free Waffles Review

August 23, 2013 by Veronica Grace 2 Comments

I was sent some new Vegan Blueberry Chia (gluten free) waffles from Frozen Guru to try out the other day. Guess what? They are oil free too! This product is currently only available in the USA (from what I can tell) and you may be able to find it at your health food store or from their website online.

Here’s what the packaging looks like and the nutritional information.

About the ingredients used to make these waffles

From Frozen Guru’s website:

Wholesome Ingredients – By Weight

Non-GMO Tofu

Tofu is the key ingredient in our products and we only source our tofu from Non-GMO soybeans.
Soybeans are known for being a complete protein and for their rich vitamin and mineral content. Soybeans are the only vegetable source that contains all essential amino acids. They are also rich in calcium, iron, zinc, phosphorus, magnesium, B-vitamins, omega fatty acids and fiber.

All Natural Fruit Puree

Fruit puree allows us to naturally find the perfect balance between taste, texture and sweetness. Our waffles contain unsweetened applesauce or unsweetened banana puree.

Gluten-Free Rolled Oats

A great source of fiber from one of the few low glycemic grains that also help inhibit cholesterol synthesis.
Oats can help control glucose and insulin levels by slowly raising blood sugar levels over a lengthier period of time.

Here’s 3 of my toasted waffles topped with some Canadian maple syrup. You may not be able to tell from this photo, but I am using a small side plate and the waffles are a little smaller than you might find in other commercial brands. This could be to reduce product costs or make them cook easier as these are 100% flour free and use gmo free tofu in the base of the batter. 2 would have been too small for me for breakfast, but 3 was just right. These small portions would also work for those who need smaller meals though or are using it as only part of a breakfast with some fruit or a smoothie as well.

They do make several other flavors, but I was told they are not vegan as they contain whey protein (a dairy protein).

I will admit that these really do taste like waffles! I wouldn’t be able to say they taste gluten free at all. Gluten free flour isn’t the greatest texture so it’s nice they didn’t use any in this recipe. The blueberries are really nice in there as well. Maybe they will be available in Canada one day, not all products get to make it here, but these are really tasty and convenient. I have tried many times to make oil free vegan Belgian waffles in my waffle maker and it just has not worked out. They end up dense. Frozen Guru’s waffles are not dense, they remind me of eating waffles from the toaster as a kid! I recommend toasting them in a toaster until crispy 🙂

To find Frozen Guru waffles in your area go here: frozenguru.com/store-locator/

Disclaimer: Low Fat Vegan Chef was not paid for this product review, a review sample was provided in exchange for any kind of review.

20 Min To The Table: Rainbow Black Beans and Rice with Garlicky Citrus Kale

August 18, 2013 by Veronica Grace 16 Comments

Beans and rice are and eaten throughout the Caribbean and Latin America and it’s easy to see why! Beans are so easy and versatile to use in many dishes and can absorb all kinds of delicious flavors when seasoned with delicious spices and herbs. It’s also an extremely affordable and satisfying dish that pretty much anyone can make!

This Rainbow Black Beans and Rice is my take on an old staple, but it will also work for pinto beans or kidney beans so feel free to get creative and use what you have.

And aren’t you cooking fresh beans weekly by now with your EZ Bean Cooker or Digital Pressure Cooker? Aren’t you? I hope so. With weekly fresh beans you have to put them to use and start incorporating them in new recipes! Hopefully 🙂

Also if you’d prefer to just buy pre cooked brown rice to always have on hand you can check out Uncle Ben’s Ready Rice Pouch or Steamed Brown Rice Bowls and use it for this recipe.

Video below:

For more delicious recipes please check out my cookbook Vegan Comfort Foods From Around The World here (and pick up an apron while you’re at it too!) To subscribe to my Youtube channel please click on the video to open it in a new browser and hit the subscribe button beside LowFatVeganChef just under the video. Likes are always appreciated as well! The recipe follows below.

Vegan Rainbow Black Beans and Rice

Serves 4

Ingredients:

1 onion chopped
4 cloves of garlic minced or pressed
1 tomato, diced
2 stalks of celery, chopped
1/2 bell pepper, chopped
2 15 oz can black beans or 3 1/2 cups fresh cooked in a little bean liquid
2 1/2 tsp cumin
1 1/2 tsp Trader Joe’s 21 Seasoning Salute or Mrs. Dash (salt free seasoning)
1 1/2 tsp smoked paprika
1/2 tsp chipotle chili powder
1/2-3/4 tsp Herbamare or salt *or to taste
Fresh ground pepper to taste
handful cilantro, chopped
3 cups pre cooked brown rice (about 1 1/2 bags)
8 Corn tortillas *optional

Garlicky Citrus Kale

Ingredients:

1 large bunch of kale, stems removed
4 cloves of garlic, minced or pressed
1/4-1/2 lime juiced
Pinch of salt
Fresh ground pepper to taste

Directions:

1. Add the onions, tomatoes and garlic to a pan over medium high heat and cook for 2-3 minutes.

2. Add the bell pepper and celery and cook for about 5-7 minutes just until the celery is just tender.

3. Add the beans, a little bean liquid and the seasonings and let cook 2-3 minutes.

4. Meanwhile, gently steam the kale and minced garlic in a little boiling water for 2-3 minutes just until cooked and set aside.

5. Add the cooked brown rice to the beans and veggies. Stir gently and heat for a minute. Taste test and adjust seasonings if desired.

6. Drain the kale and season with lime juice, salt and pepper.

7. Quickly heat the tortillas in a microwave (30 seconds) or in a flat pan just until warm and pliable.

8. Serve and Enjoy!

Have you ever made rice and beans? What are your favorite seasonings to add?

Simple & Crisp Fat Free Chip Giveaway

August 13, 2013 by Veronica Grace

I cannot believe it, but I’m doing yet another giveaway this Summer. What can I say, Simple & Crisp contacted me and wanted me to give away some delicious, naturally oil free fruit crisps to one lucky reader and I couldn’t refuse. (I would never deprive you of free healthy food… seriously)

I had never heard of the company before, as they are based in the USA, but this sounds like a great alternative to potato chips and the bland freeze dried fruit packs I’ve seen at the health food store. (Freeze dried anything just doesn’t do it for me!)

So I was thrilled that these fruit chips were oil free and could actually be eaten guilt free! Who doesn’t want a guilt free chip? I know I do. These chips are oil-free, vegan, gluten-free and totally natural. No weird preservatives or chemicals. It’s just beautifully dried fruit dehydrated until crisp!

Here’s what Simple & Crisp had to say about this new product:

“Simple & Crisp Signature Mini Pack ($15 value) ~ Enjoy the perfect taster pack of Simple & Crisp’s three signature flavors, apple, orange and pear – their mini pack makes an ideal serving for a tasty snack on the go or the perfect pairing for any culinary occasion, from savory to sweet, to cheese to cupcakes to cocktails – the possibilities are endless.”

They are giving away 1 Signature Mini Pack of their crisps ($15 value) to 1 lucky winner who has a USA mailing address.

Here is an example of the nutritional information for this product.

Apple Chips: nutritional facts // serving size: 15 slices (22g) // servings per container: about 2 // calories per serving: 80 // total carb.: 21g

Ingredients: apple, ascorbic acid (to maintain natural color)

I just received my samples and the one that surprised me the most was the orange chips. They taste like orange candies! Very interesting for sure.

To enter to win, please use the widget below.

Entry -Form

To be eligible to win you must have a USA mailing address, comment on this post (using the comment section below – please do not write your comment in the giveawaytools widget, it needs to be on the blog post with everyone else) AND be subscribed to my newsletter. You can also get additional entries by sharing this contest, liking me on Facebook, following me on Twitter, subscribing to me on Youtube and following me on Pinterest.

If you’re interested in getting the chips directly from the company you can find their website here (orders over $50 have free shipping) and there’s a list of all the local retailers you can find them in as well in the USA.

Disclaimer: LowFatVeganChef.com was not paid for this promotion, a sample pack was offered free for review only. Simple & Crisp is providing 1 reader with a free sample pack as well.

Which flavor of Simple & Crisp are you most looking forward to trying?

20 Min To The Table: Asian Vegetable Tofu Stir Fry with Chinese Garlic Ginger Sauce

August 11, 2013 by Veronica Grace 14 Comments

Stir fry may be something many of you have made before, but I guarantee you’ve never made it with my homemade Chinese Garlic Ginger Sauce recipe. I’m going to show you how to make stir fry without any oil, but with tons of flavour. With fresh garlic, fresh ginger and a little soy sauce you can make your own delicious stir fry sauce so there’s no need to rely on store bought ones with MSG and high fructose corn syrup. You can also make it in advance to use later on and just store it in the fridge.

I’m not a fan of store bought dressings or bottled sauces because of the questionable ingredients they often contain so hopefully with my video you’ll see you can make your own and have them be just as tasty too!

To subscribe to my Youtube channel please click on the video to open it in a new browser and hit the subscribe button beside LowFatVeganChef just under the video. Likes are always appreciated as well!

What I do to save money buying pre cooked brown or white rice (for fast meals) is to cook up a big batch in my Zojirushi 5 1/2 cup rice cooker and then I have enough for that night’s meal plus extra to store in bags or tupperware in the fridge or freezer for later. Just a note, cooked rice holds a lot of moisture and must be eaten within 3 days if left in the fridge due to bacteria growth. So please use it within this time or freeze it for food safety. Also you must let it cool before placing it in the fridge or freezer to minimize the bacteria growth as well.

Additionally if you’d prefer to just buy pre cooked brown rice to always have on hand you can check out Uncle Ben’s Ready Rice Pouch or Steamed Brown Rice Bowls and microwave it shortly before your dish is ready.

20 Minutes To The Table Recipe for Episode 3

Asian Vegetable Stir Fry with Tofu

Serves 4

Ingredients:

1 package firm or pressed organic tofu, sliced into cubes
1 small onion, peeled and quartered
1/2 red bell pepper, sliced
1/4 green cabbage sliced
3-4 cups broccoli, cauliflower, carrot mix (or stir fry mix)
1 bag of pre cooked brown rice or 3-4 cups fresh cooked (I used homemade)

Chinese Garlic Ginger Stir Fry Sauce

Ingredients:

1/2 cup water
1/4 cup low sodium soy sauce
1/2 cup vegetable broth low sodium
2 tbsp rice vinegar
3-4 tbsp maple syrup or sugar (as needed to balance the spice/acidity)
3 cloves of garlic
1 inch ginger, minced
1/2 tsp granulated onion powder
1/4 tsp white pepper
2-3 tbsp cornstarch (depending how thick you want it)

Directions:

1. Prepare the sauce. You have two options you can either blend it all together and gently heat it until thickened (this does produce some foam from the ginger/garlic fibre so I scooped that off) or you can just mince the ginger and garlic and put everything together in a pan and heat until thickened. Set aside.

2. Prepare the tofu and heat over medium high heat in a non stick pan. Add a little ginger garlic sauce to cook it in. Let it cook for a few minutes while you prepare your veggies.

3. Add the vegetables and stir well. Place a lid over the vegetables and cook 4-6 minutes (depending how big your vegetables are). Taste test, stopping when crisp tender. Heat your rice (if using bagged pre cooked rice) in the microwave for 60-90 seconds.

4. Drizzle in some more sauce and toss to combine.

5. Serve stir fry over rice and drizzle with more sauce as desired.

Enjoy!

What are your favorite stir fry ingredients? What sauce do you usually pair them with?