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.

 

Created Whole Tortilla Factory

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Lots of work has been happening on our tortilla factory that is set to open November 1st.  YEE-HAW!! We are FINALLY going to have our own facility and we are stoked! We are really exited to be working closely with Nature’s Food Market and Juice Bar, and Created Whole will share the office, warehouse, and kitchen space of the building with them.  Owners, Chuck and Wendy will be making raw, vegan, foods, one of which will be raw vegan cheesecakes that will be available for retail sale in more locations.  Not only will this be a tortilla factory and kitchen, there are plans to involve the Bakersfield community through health education classes.  Did we mention how excited we are?

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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

Carob What?

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Peanut Butter + Bananas, in a tortilla? In a Created Whole Tortilla? Yeah, it doesn’t get much better. Great for breakfast, a mid-afternoon snack, or a enjoy as a healthy and tasty dessert. Try something new and make homemade Carob Ice Creme. “Carob, what?”, you say. Here’s the 411 on Carob.

Carob is often used an alternative choice to Chocolate. Compared to Chocolate, carob is 3 times richer in calcium, has 1/3 less calories, and 17 times less fat! Carob is a legume and comes from an evergreen tree, that looks more like a shrub, native to the Mediterranean. After harvesting, the carob pods are roasted, and then ground into powder. Carob is naturally sweet and comes in powdered form or is available to buy as chips for baking or candy at specialty grocers. Take a look at this article to learn a bit more about Carob.

The Carob Ice Creme recipe is an easy, naturally sweetened, and tasty treat that, just like Tortillas, is another one of Tim’s specialties. So give Carob a try and make Peanut Butter Banana Tortilla Roll-ups and Carob Ice Creme for Dessert Tonight!

Peanut Butter Banana Roll-ups
Peanut Butter
1 Banana
Created Whole Tortillas
Heat tortilla on a skillet over low to medium heat, for 2-3 mins or until warm. Remove from heat, and spread with peanut butter. Add banana slices and roll-up tortilla like a burrito. Top with Carob Ice Creme.
Carob Ice Creme
4 cups soymilk
1/2 cup carob powder
1 cup raw unsalted cashews
2 TBSP Vanilla Extract1 1/2 cups dates
1/2 tsp Sea Salt
2 Bananas, frozen

Place all ingredients in blender and blend well until smooth and creamy. Pour mixture into ice cream maker and freeze according to freezer instructions. (note: half this recipe if you have a quart size ice cream maker or only freeze half the recipe at a time. It freezes faster for obvious reasons. We use this Cuisinart ice creammaker, and it’s awesome.

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

There’s A "Supermom" Behind Every Super Tortilla

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Brenda Mulder is known for her caring and loving spirit, laughter, and her amazing ability to multi-task. (Some have nicknamed her “Super Mom”. I’m still trying to figure out how she does it all). She is not only one of the main cheerleaders in the business, but also the inspiration and go-to-gal when it comes to Created Whole and anything nutrition. Brenda’s interest in health and nutrition, that started many years ago, has laid the foundation for Created Whole. Read on to get to know more about her!

Brenda Mulder is a Registered Dietitian with a passion for helping people achieve their lifestyle goals. With a background in health and wellness and a personal commitment to apply positive lifestyle principles in her own life, she encourages her clients to take care of their health and live well. Brenda’s background includes work as a Clinical Dietitian in the Hospital setting and in Long Term Care, Health Education and Wellness, and Nutrition Consultation for individual clients.

Currently: The owner of Quality Life Design, where she specializes in consulting individuals on healthful living principles that will give them an improved quality of life. She also enjoys her new “mini vacations” with her recent job addition and adventure of being a flight attendant for SkyWest Airlines.

Hobbies: Loves to cook. Has cooked healthy foods for family for over the past 30 years. Enjoys being creative through art, sewing, and crafts. Likes the outdoors, hiking, camping, and loves to travel.

Loves to give, help others, and be a blessing to those around her. Brenda has a desire to make a difference in this world. She feels that one way she can give back is by encouraging people to follow healthy lifestyle principles that will be a blessing in their lives.

She tweets about nutrition and health @BrendaMulder

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