Healthy Vegan Dinner Recipes

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Vegan Pizza with Cashew Cheese

Brenda, Registered Dietitian and Lead of Product Nutrition for Created Whole,  is currently teaching a healthy eating class, that meets weekly, at Nature’s Food Market & Juice Bar, in Bakersfield, California.  The class, based on The Full Plate Diet, increases the amounts of food eaten, but by changing the types of food, most people find that they have increased energy, feel satisfied throughout the day, and actually lose weight.  The lifestyle program focuses on foods that are high in fiber and whole grains, while limiting those that are full of sugar and other unnatural additives.  The program, although not designed vegan or vegetarian, is essentially, the way that Brenda cooks and home and has taught her children to eat.  It is also the premise of what Created Whole believes in- food in its natural form.

Here are some real food recipes, that are easy, vegan, high in fiber, and tasty.  Try the recipes for dinner!

Savory Lentils

2 cups dry lentils

6 cups boiling water

1 large onion, chopped

1 (19 oz) can stewed diced tomatoes

½ cup tomato paste or ¾ cup tomato puree

2 ½ – 3 tsp salt

½ tsp thyme

½ tsp sweet basil

 

Add lentils and chopped onion to boiling water; simmer until lentils are done (about 45 minutes).  Add remaining ingredients and simmer a few more minutes to blend flavors.  May add water for desired consistency—soup should be fairly thick.  Serves 6 – 8.

Pizza

Whole wheat pocket bread, sandwich rounds, or pizza crust (choose 100% whole wheat items)

Italian sauce

Sliced olives

Bell pepper, chopped or sliced

Onion, chopped or sliced

Optional toppings:  sliced or chopped zucchini, broccoli, mushrooms, pineapple or tomatoes

Cashew cheese spread

 

Pre-heat oven to 400 degrees.  Place pocket bread on baking sheet.  Spread Italian sauce on pocket bread then top with olives, peppers and onions.  Place cashew cheese spread in zipper seal bag and snip corner.  Drizzle cheese spread over pizza. Bake in oven for 10-12 minutes.  Serve with fresh garden salad.

 

Cashew Cheese Spread

6 oz tomato juice

¼ cup water

2 oz pimento peppers

¼ cup lemon juice

1 cup cashews, raw

1 tsp salt

½ tsp onion powder

¼ tsp garlic powder

1 med potato, baked and peeled

 

Place all ingredients except potato in blender and whiz until smooth.  While blender is running, add baked, peeled potato and continue blending until very smooth.  Mixture can be quite thick and may require brief stirring with spatula while blending.  Some blenders may require an additional 1-2 tablespoons water added to recipe for smoother blending process.  For pizza, place in zipper seal sandwich bag and snip corner and drizzle on pizza like grated cheese.

 

Tofu Dill Dressing

1 cup soft tofu

2 tsp oil

4 tsp water

1/8 tsp garlic powder

½ tsp salt

¼ tsp dill (fresh preferred)

 

Blend tofu with oil, garlic water and salt until smooth.  Pour into bowl and add dill.  Chill.  Serve with salad or as dip for raw veggies.

 

Garden Salad

½ cup baby spinach

½ cup baby salad greens

2-3 thin slices sweet onion

2 Tbsp diced red or yellow sweet pepper

4-6 cherry tomatoes cut in halves

1 Tbsp shredded carrots or red cabbage

2-3 avocado slices

 

Lightly toss salad items together in bowl and serve with Tofu Dill Dressing or dressing of choice. Yield: 1-2 servings.

 

Nutella vs Justin’s: The Better Alternative?

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If you go to Europe, you will find Nutella everywhere.  Peanut Butter is basically non-existent, but Nutella?  Yes. The creamy, chocolate hazelnut spread finds a nice pair with crepes, bread, bananas, or whatever your heart desires.  And of course it tastes good, but good for you? Well, put simply? No.

With the first ingredient being sugar and the second vegetable oil, Nutella has more sugar and fat than the it contains hazelnuts.  Even cocoa powder takes a precident to the one natural product of the hazelnuts.  Additionally, Nutella  is not a vegan product.

Take a look at the nutritional label for Nutella.  Note that one 2 TBSP serving contains 21g of sugar! Eat this for breakfast, and you are essentially eating a chocolate candy bar.  Not exactly what your body needs to start the day full of energy.

Nutrition Facts for Nutella

I kinda like Nutella, bananas, and tortillas.  It’s pretty yummy, but I also like foods that give me sustained energy and leave my body feeling good.  For those interested in better foods for your body, don’t want to feed your children truckloads of sugar, or are interested in Vegan products, there is a better alternative to Nutella.
Thanks to this guy named Justin, who a few years back decided to start this little Nut Butter Company out in Boulder, CO, you can now find at Wal-Mart, of all places, the best, vegan, healthier, alternative substitute to other chocolate hazelnut spreads.
Gluten-Free, Dairy Free, and Vegan? YES PLEASE!!!

Justin's Chocolate Hazelnut Butter

To purchase this better alternative at retail stores visit Wal-Mart or Whole Foods, or you can order online at Amazon.com or directly from Justin’s.  Justin’s also has convenient travel packs for kids lunches or for the flight attendant life

Breakfast Burrito

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Here’s an idea for breakfast: Make some tofu scramble and wrap it up in a Whole Wheat Tortilla, and you got yourself a breakfast burrito.

Try this recipe

Scrambled Tofu

  • 1 lb firm tofu
  • 1 tsp chicken style seasoning (see chicken style season recipe below or use a vegan chicken style seasoning mix)
  • 2 Tbsp each:chopped green bell pepper, onion and sliced olives
  • 1 Tbsp olive oil
  • 4 Created Whole 100% Whole Wheat Tortillas
  • Avocado & Salsa

 

Place olive oil in pan. Add veggies and satay for 2 mins. Add tofu, and mash with a fork. Add seasoning and remaining ingredients.Cook for about 10 minutes over medium heat. Wrap scramble in a warm tortilla. Serve with avocado slices and fresh salsa. Serves 4

Chicken Style Seasoning

  • 4 tsp celery salt
  • 1 tsp turmeric
  • 4 tsp onion powder
  • ½ tsp garlic powder
  • ¼ tsp marjoram
  • 4 tsp parsley flakes, ground
  • Pinch savory
  • ¼ cup salt
  • 1 tsp brown sugar

Mix all ingredients together.Store in airtight container.1 tsp of this seasoning may be substituted for one packet of George Washington Golden seasoning or McKay’s Chicken Seasoning.When substituting for McKay’s Chicken Seasoning, use less salt in recipe.

order tortillas at www.TheBestTortilla.com/order

Make Burritos For Lunch!

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Ethnic foods are gaining in popularity. The Hispanic population is growing faster than the overall population in the United States, and due to this, Latin foods are becoming more popular among consumers. The Hispanic population encompasses 15 percent of the total population in the U.S., and that number is expected to grow to 30 percent by 2050. Sales of Hispanic foods are at 7 billion dollars annually, and expected to rise to 12 billion by 2014.

Until recently, ethnic foods in the natural marketplace were hard to find, but since 1990 the ethnic purchasing power has more than doubled. This generation is the most diverse in American history, and with that diversity comes an opportunity for unique, tasty, and healthy products.

What’s so cool about being in the tortilla business is that we don’t have to educate people on what a tortilla is; everyone knows. I think the surprise comes when people realize that a whole wheat tortilla can actually taste good. One of our biggest compliments is when one of our Hispanic friends or customers say, “I grew up on grandma’s or mom’s homemade tortillas and these [Created Whole Tortillas] are GOOD!”

We are really blessed to be entering the market at this time, with such an exceptional product. The opportunities ahead of us are limitless.

Make burritos for lunch!
www.thebesttortilla.com/order

information and facts taken from the following articles:
Ethnic Cuisine Heats up Naturals Market
Hispanic Foods Heat up the Market

Cheers! Let’s Drink To That

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>What if by grabbing another drink you would increase your energy levels, improve the quality of your skin, keep your muscles and joints lubricated, improve your overall health, make you look younger, and prevent you from overeating? Well take a sip of water, cause water is the magic potion that does all that. With all the technological advances no one has come up with a better liquid, but we tend to replace are water drinking with sodas, coffee, and alcohol.

Proper hydration regulates appetite, because often, when people think they are hungry, the signal is actually thirst. Being properly hydrated can also help you accomplish 25 percent more. Drink 2 cups of water first thing in the morning. This will re-hydrate you after a night of sleep and prepare your digestive juices for a yummy breakfast.

Often, during your day, if you don’t have a water bottle with you, you’ll not get enough to drink. Invest in a stainless steel bottle that you can refill during the day. I love my Klean Kanteen and take it everywhere. It helps me stay hydrated, and I’m also helping the environment by not using plastic bottles that add to the landfills. The bottles come in a variety of colors and sizes. You can find them at REI or buy them online at http://www.kleankanteen.com/.

So, this week, drink more. Your body will thank you!

Join the mission?

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>Did you know that of the 13 key nutrients found in whole wheat flour only 5 nutrients are added back into the refining process of flour?

Have you heard of beriberi? Beriberi (pronounced Berry-berry) is a nervous system ailment caused by a deficiency of thiamine (vitamin B1) in the diet. Thiamine is involved in the breakdown of energy molecules such as glucose and is also found on the membranes of neurons. Symptoms of beriberi include severe lethargy and fatigue, together with complications affecting the cardiovascular, nervous, muscular, and gastrointestinal systems.

Beriberi is caused by a lack of thiamine (vitamin B1). Thiamine occurs naturally in unrefined cereals and fresh foods, particularly whole grain bread, fresh meat, legumes, green vegetables, fruit, and milk. Beriberi is therefore common in people whose diet excludes these particular types of nutrition e.g. as a result of famine. Beriberi may be found in people whose diet consists mainly of polished white rice, which is very low in thiamine because the thiamine-bearing husk has been removed. It can also be seen in chronic alcoholics with an inadequate diet (Wernicke-Korsakoff syndrome), as well as being a rare side effect of gastric bypass surgery. If a baby is mainly fed on the milk of a mother who suffers from thiamine deficiency then that child may develop beriberi as well.

When wheat flour is “refined” for the purpose of making baked goods like bread, pastries or tortillas the nutrient quality of the final product (white flour) is dramatically reduced. The flour is then called “enriched” leaving the impression that it is better for your health.

It is our mission (and your) to expose the deceptive marketing practices of the industry by bringing superior tasting products to market that are simple, more nutritious and that taste delicious. There is no need to sacrafice quality and taste at the expense of health.

Join the mission! Eat only whole!

How Do You Roll?

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>Right now, I (Kara) am blogging on assignment in Las Vegas Nevada wishing that I had a whole wheat tortilla to munch on. I’ll be missing the fresh goodness of whole wheat tortillas while I’m away in flight attendant training. My consolation is that perhaps I can get a mail order (hint hint Tim:).

Apparently, tortillas are a hot commodity these days. The positive response during sampling events has been awesome! We are so excited that you think the product is as great as we do. But there is one thing that I am consistently hearing. When people taste the tortillas they first say, “This is REALLY good”, followed up with, “You know what would be good with this…,” and then they fill in the blank. And what diversity! Some people want a peanut butter and banana wrapped up in our whole wheat tortillas, or cream cheese with some veggies, or put some refried beans in it for a burrito.

My question is, How do you like to roll a tortilla? What’s your favorite way to enjoy eating a tortilla and what do you like to put in it? I’d like to get your recipes and add your ideas to the blog posts and the up and coming website: http://www.createdwhole.com/.

Happy Rolling!
Kare