When you first start to transition over to eating a plant-based diet it can be a challenge to figure out how to replace animal foods with plant-based options.
Here are some common and uncommon food swaps that you can use along your journey.
Use nutritional yeast to replace cheese - Nutritional yeast is de-activated yeast. It looks like a light flaky powder with a cheesy nutty flavor often it is fortified with B vitamins. There are so many different ways to use it. You can add it to soups, use it as a topping for popcorn and blend it with cashews to make a cheesy nacho topping. It's a must-have for a plant-based kitchen.
Use dates to replace added sugar - Dates are a great substitute to add sweetness to your smoothies, nut milks, and other sweet treats. Dates compared to sugar have some nutritional value and added fiber so even though it's still a form of sugar, you're getting some added nutrition.
This is the last bowl of the series. Next week I'll be starting a new series and I'm thinking everything wraps!
This week's recipe is super easy and I think it might be my favorite. I love garlic and there is lots of it in this recipe.
Prep all of the food at the beginning of the week and enjoy the leftovers during the week. Just throw the bowl together, heat it up, and enjoy a delicious, healthy, plant-based meal in 5 minutes!
Let's get started.
Serving Size - 3 Cook time - 30 min
For the tofu:
1 15oz block of organic tofu
1 tbs cornstarch
1 tsp sea salt
1/2 tsp garlic powder
1/8 tsp cayenne pepper
For the rice:1 cup of brown rice, cooked
For the Broccoli:
1 small head of broccoli cut into bite-size pieces, steamed
For the Sauce:
1/4 cup of coconut aminos or tamari
3 tbs extra virgin olive oil
2 tbs maple syrup
2 garlic cloves, minced
1 inch of ginger, grated or diced.
For the tofu:
Preheat oven to 400 degrees.
Remove tofu from...
I was watching a TV show the other day and they created a salad using grapefruits and this is where this recipe was born. Except I wanted to use oranges because I love oranges! The oven roasted almonds paired well with the sweet oranges and the mustard dressing was perfect. I added the roasted golden beets because they match and I had them in the fridge, I'm not kidding:) That's why I named it the Sunshine Salad. It's so bright and cheery!
This is a great main dish salad. It's definitely hearty enough. If you would rather have it as a side salad you could make it lighter by removing the beets.
As far as greens, I always mix a bunch together. This one has green leaf lettuce, spinach, and arugula. You guessed it, that's what was in my fridge. Use what you like. I think Romaine would work very well also.
Serving Size 2
Prep Time 1hr. with beets. 15 minutes without the beets. You could always make beets ahead of time.
- A couple of handfuls of greens
- 1 Orange
Yes, Another jackfruit recipe! Check out the last one HERE where I make faux pulled pork sandwiches. I'm loving working with jackfruit. It's very versatile and is a great meat replacement. The texture is perfect and it takes on the flavors of the spices so nicely.
This recipe is pretty simple which I love and has minimal ingredients besides the spices.
Let's get started
Servings - 6 tacos
Prep Time - 30 minutes
For the jackfruit:
2 - 20oz cans of young jackfruit in brine prepped and shredded.
1/4 tsp cayenne
1 tsp chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp cumin
1/2 tsp smoked paprika (You can also use plain paprika)
1Tbsp. Coconut oil
For the salsa:
1 Red pepper diced small
1/4 Cup shredded purple cabbage
2 Roma tomatoes Diced
1/4 Cup of minced red onion
1/4 Cup Minced cilantro
1 Avocado, firm and diced
1/2 Lemon Juiced
Salt to taste
6 flour or corn tortillas
For the Salsa:
Add all ingredients in a medium...
I seem to be drawn to the same ingredients, sweet potatoes, black beans, and a little spice. That's because its oh so good together!
This weeks recipe is made with plant-based whole foods, a nutrition powerhouse, and is super delicious. There is nothing better than eating something that tastes so naughty but is really so good for you! This is one of those recipes.
Sweet Potatoes - Are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. They also contain over double the daily value for vitamin A and about 4 grams per cup protein when cooked!
Black Beans - Are loaded with fiber, folate. and protein and also contain: 5 mg iron, 84 mg magnesium, 259 mg phosphorus, 739 mg potassium, 331 mg sodium, 1.3 mg zinc, 0.4 mg thiamin, 0.3 mg riboflavin. Wow! Load me up!
Orange Pepper - Are packed with vitamins and low in calories. They are an excellent source...
I have been so excited about trying to use jackfruit in my blog for the longest time. The first time I bought jackfruit from the grocery store I bought ripe sweet jackfruit which isn't what you need to make vegan pulled pork sandwiches. You have to buy young jackfruit that is not ripe yet. I chose to buy it canned in brine, also an important step because sometimes it can be canned in syrup. I have to admit, buying a fresh jackfruit seemed a little intimidating to me. I had no clue how to prepare jackfruit at all, even the canned version.
of course, I went to the all-knowing google to learn how to prepare the canned version and I suggest you do the same if you are also a jackfruit virgin. There was plenty of YouTube videos on the subject. I took a few pictures and will post here but I believe a video serves better on this subject and plan to do this for one of my meatless Monday's meals soon!
The jackfruit has a core like a pineapple and you will cut that part off. Within the...
This is a recipe from my Thursday Random Refrigerator Meals. I go live every Thursday from my Facebook business page, Tina Stinson - Healthy Balanced Living at 4 pm ET. This was last weeks meal and it was so delicious and easy to make I decided to put it on the blog.
You don't need too many ingredients to make this one which makes it easy and pretty inexpensive. This was enough for two people with some leftovers so if you have a family your cooking for maybe double it if you want leftovers.
I hope you enjoy!
2 Bell peppers any color, sliced.
1 Large or 2 small onions, red or yellow, sliced.
4 Garlic cloves minced.
2 Large portobello mushrooms, sliced.
1 Jalapeno, sliced. Optional if you want to add heat.
2 Tbsp Olive oil
2-3 Tbsp Chili Powder
1 Tsp. Cumin
Salt to taste. I didn't need to add any.
4-6 Small Tortillas. I used whole wheat.
1 Avocado as a topping. Optional.
Plant-based yogurt. To use in place of sour cream as a topping. Optional
Crunchy Chewy Vegan Granola
I absolutely love making my own granola. You save a ton of money, you can customize it to fit what you like, and it tastes so much better.
When I say customize what I mean is you can pick what kind of nuts you mix in there and decide if you want raisins or dried cranberries or other dried fruit. You can also pick the spices you add like cinnamon or pumpkin pie spice is yummy too. You can even get creative with adding different extracts instead of vanilla like almond or coconut.
I made this recipe vegan by swapping honey for maple syrup which changes the flavor a little, for the better as far as I'm concerned.
Once you make your own granola you won't go back, it tastes so much better, it's so fresh, and it's personalized!
Use this recipe as a base and customize it to make it yours!
Preheat oven to 350°
What You Will Need
4 Cups of old fashioned rolled oats.
1 Cup of pecans, chopped. Or nuts of your choice.
I know I'm a little late to the game this New Year. I was set back by a bad cold but now I'm back and ready!
This is my New Year Meal to bring health and prosperity to you!
Last year I made a soup and just wanted to do something different. I was in the mood for chili, so chili it was.
I'm very happy the way this came out and there was enough to freeze and share. As a matter of fact, I'm having this for lunch today.
So let me get to it!
What Do I Need?
2 tbsp Olive Oil
1 large or 2 small Onions, diced
2 Peppers, diced. Whatever color your heart desires
5 Cloves of garlic, minced.
2 Carrots shredded.
2 15.5 oz of black eye peas, drained.
4 Cups of veggie broth.
28oz of Diced Tomatoes with liquid.
½ to ¾ Cup of uncooked, rinsed quinoa. Depends on how thick you would like it.
1 tsp Garlic powder.
1 tsp Onion powder.
2 tsp Cumin.
2 tsp Paprika.
3 tbsp Chili powder.
1/2 tsp Liquid smoke.
1 Small bag of fresh spinach, chopped.
1 Avocado for garnish,...
This has always been one of my favorites. I got this recipe from Pinterest a while ago. I'm not quite sure who posted it. I tried to look it up but there are actually a lot of similar recipes on there. The whole family likes this one! Sometimes I serve it with some tortilla chips and avocado, yum!!
WHAT YOU WILL NEED :
1 1/2-2 cups of cooked quinoa
2 Cups of water
1 Tbsp olive oil
1 medium onion, diced
3 cloves of garlic minced
1 jalapeño, seeds, and ribs removed diced
1 red pepper seeds removed, diced
1 orange pepper seeds removed, diced
1 cup of frozen corn
Juice of one small lime
1 Tsp of ground cumin
1 1/2 Tbsp of chili powder
1/3 cup of chopped cilantro
Salt and pepper to taste
1 15.5 oz cans of black beans drained and rinsed
2 cups of red enchilada sauce
2 1/2 cups of Daiya shredded pepper jack cheese
Preheat over to 350 degrees. Grease 9x13 baking dish.
In a large skillet heat olive oil, medium heat. Add onion garlic and jalapeño. Sauté...