31 Jan 2017
Vegan Recipes
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Black Bean Tortilla Pizza

Vegan Pizza Cutter

This pizza is easy, quick, lower in calories than traditional pizza, high in protein and delicious! Great for the whole family (kids could assemble their own) and you could definitely customize the toppings to whatever you like. But the following is my personal favourite:

1 whole wheat tortilla
Pizza sauce
Chopped red onion
Chopped red pepper
Frozen corn kernels, thawed
Canned black beans, rinsed and drained
Daiya cheddar style shreds

Bake at 350F for approximately 10 minutes (keep an eye on it to make sure it doesn’t burn) and then top with cilantro, hot sauce, salsa or whatever your heart desires! One pizza will feed 1-2 people, though I always eat a whole one myself 🙂

-Kirsten Mitchell

Black Bean Pizza

17 Jan 2017
Vegan Recipes
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Steamed Veggie “Stir-Fry”

vegan quinoa vegetable Stirfry

Quinoa is a vegan diet plan super food staple. Try this simple, low fat, complete protein steamed veggie stir fry vegan recipe.

Serves 2-3

Ingredients:
  • 1 cup uncooked quinoavegan quinoa vegetable stirfry
  • 3 cups of mixed vegetables (pre-cut chunks of any combination you like – carrots, broccoli, mushrooms, peppers, etc)
  • 2 tablespoons of Bragg’s liquid aminos (natural soy alternative)
  • 1/2 cup of filtered water
  • 1 tablespoon of sweetener of your choice – Stevia, agave, or turbinado
  • 2 tablespoons of olive oil
  • 1/2 cup of diced yellow onions and/or garlic
  • (optional)pinch of chili pepper flakes (or season to taste if you prefer spicier flavor)
Directions:
  1. In medium sauce pot, cook quinoa according to directions of the brand. (Usually for pre-soak & rinse quinoa, bring quinoa to a boil, then simmer for 15 mins and let stand.) Then set aside.
  2. Combine the Bragg’s, water, and sweetener in small mixing bowl to make the sauce, and set aside.
  3. In a medium to large frying pan, coat with vegetable oil.
  4. Sauté the yellow onions and/or garlic for 1-2 mins on medium-high heat.
  5. Add the mixed vegetables to the frying pan, pour the sauce over the vegetables, and sprinkle the chili pepper flakes if desired.
  6. Cover and cook on low heat for 10 mins.
  7. Serve mixed veggies over quinoa and pour a little of the sauce left in frying pan on top.
23 Nov 2016
Guest Blog Posts, Vegan Recipes
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French Lentil, White Bean and Rainbow Chard Soup

white-bean-swiss-chard-soup

“A Legend Among Legumes” Our Rustic FRENCH LENTIL, WHITE BEAN and RAINBOW CHARD SOUP is a bonanza of health to keep you feeling your best as the cooler months roll in.

.This is a nice, nutrient-dense vegan soup, loaded with healthy ingredients and a ton of flavor. Perfect for a chilly fall night.

French Lentil, White Bean and Rainbow Chard Soup

Ingredients:

  • 3 cloves chopped garlic
  • 1/2 Vidalia onion chopped
  • 1/4 bulb of chopped fennel or 1 cup diced celery
  • 1 cup diced zucchini
  • 1 cup diced sweet potato
  • 2 cups Vegetable stock
  • 2 cups of cold water
  • 2 plum tomatoes diced
  • 2 cups cooked French Lentils
  • 1 cup cooked small white beans
  • 2 large handfuls of chopped Rainbow Chard
  • 3 oz. tomato paste (optional)
  • small handful chopped parsley
  • salt and pepper to taste

Directions: In a large soup pot coated with olive oil over a low/medium heat add garlic and onion and sauté for approx 2-3 minutes..add 1/4 cup of water, fennel, zucchini and sweet potato and sauté 5-7 minutes..add remaining ingredients and simmer for approx 30 minutes..adjust seasoning and drizzle with extra virgin olive oil and serve with grilled old world bread..Enjoy????…

Tip: Baby Spinach or Kale can be substituted for Red Chard

Enjoy!

-Ron

09 Nov 2016
Going Vegan Tips, Vegan Product Reviews
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Thanksgiving on a Plant Based Diet: A Survival Guide

Thanksgiving on a plant based diet

Thanksgiving is fast approaching, and if you have committed to healthier eating, you could be getting a bit stressed about surviving Thanksgiving on a plant-based diet.

Amanda, a client in my 6-Week Plant-Empowered Coaching Program came to me with some concerns about the upcoming holiday season, and maybe you are thinking it too… “How am I going to tell my mom I won’t be eating her infamous sausage & cheese casserole?” Or “Everyone is going to give me the 3rd degree when I turn down turkey this year!”  It’s for you that I created this survival guide!

1. Plan Ahead

Don’t wait until you show up for the big dinner to talk to your family about your food choices! Talk to those planning the gathering as far ahead of time as possible to let them know you’ll be having Thanksgiving on a plant-based diet this year. Be equipped with some ideas and recipes that your would like to suggest and offer to either bring a few plant-based options, or be a part of the cooking process. Here are some links to help you:vegan cranberry-sauce

Create Your Own Vegan Loaf!

Fresh Cranberry Sauce

Easy Vegan Pumpkin Pie

Healthy Recipes for Thanksgiving Dishes

2. Keep a Positive, Upbeat Attitude Throughout the Holiday

Instead of focusing on what you CAN’T eat, have fun exploring new dishes you CAN eat! Thanksgiving is all about gratitude, so focus on how thankful you are for your health, and how making new food choices embodies that. Also share (as in have an actual conversation) with family members how much you appreciate their support in your venture to live a healthier, more conscious and compassionate lifestyle. If you set it up in this way, your family is more than likely going to get behind you on your decision.

3. Bring Top Vegan Swaps to the Table

There are certain holiday foods or drinks you may feel you just can’t live without. Luckily for you, there are great vegan substitutes for almost every one of these! These swaps may not be whole foods, but they will allow you to stay consistent with your vegan diet, and you can think of them as your special treats and indulge a little while eating clean otherwise. Some of my favorite holiday swaps:

Egg Nog- So Delicious Coconut Milk NogVegan Nog


Ice Cream- Coconut Milk Frozen DessertCoconut Milk Ice Cream

Cheese- Follow Your Heart (Smoked Gouda is my fave!)

smoked-gouda-vegan-cheese4. Lead by Example

The most effective way to make a positive impact on others is to let your actions back up your words consistently. You may have recently learned a lot about all the benefits of a vegan diet (and all the negative consequences of consumption of animal products) and would love for your friends and family to all just jump on board the vegan bandwagon as soon as you tell them about it! Well be prepared… that’s probably not going to happen. However, if you practice what you preach (and by that I mean “talk about” not really “preach”), and those around you see the positive changes in your body and your life, they will automatically want to know how to move in the same direction, and you will be there to help guide them! Sharing a delicious Thanksgiving on a plant-based diet, where everyone is able to try out the vegan foods you bring to the table is a perfect way to start!

*Interested in learning more about the 6-Week Plant-Empowered Coaching Program? Click HERE for more info and to apply for a free strategy session with me to discuss your nutrition and fitness goals!

19 Jul 2016
Guest Blog Posts, Vegan Recipes
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Mom’s Grits Extravaganza

grits-extravaganza

I love southern comfort food… even in the hot summer months!

It is always challenging to take a favorite comfort food and make it delicious, healthy, and vegan. This easy vegan recipe takes a classic, grits, and gives you a dish that you can feel good about eating. It is yummy, creamy, and extremely satisfying!

 Grits Extravaganza

  • 1/4 cup organic yellow stone ground grits (polenta)
  • 1 cup vegetable broth (low or no sodium)
  • 3/4 cup mushrooms, chopped
  • 1/2 cup bell pepper of choice, diced
  • 1/2 cup onion, chopped
  • 1/3 cup cooked vegan sausage crumbles
  • 2  sun dried tomatoes, chopped (optional)
  • 1/2 tablespoon Earth Balance Buttery Spread
  • 1/4 cup vegan cheese shreds of choice
  • dash hot sauce (optional)
  • sea salt to taste
  • black ground pepper to taste
Cook grits according to package directions, using the vegetable broth instead of water.
Saute the vegan sausage crumbles, bell pepper, onion, and mushrooms in a little olive oil and add to cooked grits.
Add the sun dried tomatoes, earth balance, vegan cheese, hot sauce, pepper and salt to taste. Stir over low heat until cheese has melted.
Enjoy!
11 Jul 2016
Guest Blog Posts, Vegan Recipes
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Summer Salad with Pistachios, Cherries, and an Orange Ginger Vinaigrette

mesclun-salad-recipe

This fresh summer salad with an ultra cool dressing will get you through a hot afternoon!

“Some Like it Hot”…. As Summers grip intensifies, proper hydration and nutrition are critical. Our simple Mesclun Salad with Crunchy Pistachios and Sweet Seasonal Rainier Cherries is topped with an Avocado Crostini and finished with our Bright Orange Ginger Vinaigrette.

Mesclun Salad with Crunchy Pistachios and Sweet Seasonal Rainier Cherries with a Bright Orange Ginger Vinaigrette

Serves 2

Ingredients

  • 1 large handful of tender Mesclun
  • 1 small handful of halved baby tomatoes
  • 1/4 thin sliced medium red onion
  • 1/4 cup raw unsalted Pistachios
  • 1 sliced toasted or grilled ciabatta cut in half
  • 1 avocado
  • 1/4 thin sliced yellow pepper
  • 8-10 Rainier Cherries

Ingredients for dressing..makes approx 3/4 cup

  • 2 tbsp Rice wine Vinegar
  • 1 Orange juice and zest
  • 2 tbsp Agave Nectar
  • 1 tbsp minced ginger
  • 2 cloves minced garlic
  • 5 tbsp extra virgin olive oil
  • 1 small handful cilantro
  • 1 tbsp Dijon mustard
  • salt and pepper to taste

Directions for salad…In a large bowl gently fold lettuce, tomatoes, onion and yellow pepper..spread avocado over toasted ciabatta and season with salt and pepper…arrange salad on a plate and sprinkle with pistachios and garnish the outer edge with cherries..place avocado crostini directly over the top…

Directions for Dressing…in a food processor combine all ingredients except olive oil and pulse to incorporate..while blade is running slowly add olive oil until blended..drizzle over salad and serve immediately !…Enjoy

Tips..regular cherries can be substituted as well as walnuts or pecans..add marinated baked tofu for additional protein.

Enjoy!

-Ron

 

06 Jun 2016
Guest Blog Posts, Vegan Recipes
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Mexican Cauliflower “Rice”

cauliflower-rice

This Mexican “rice” is colorful and delicious without a single “bad” carb! No need for processed grains to be satisfied… all you need is cauliflower!

This healthy vegan recipe is made with raw cauliflower which is rich in fiber and nutrients, but if you want to add a more nutty flavor, try toasting the rice in the oven at 375F or on the stove in a sauté pan with 2 teaspoons of olive oil until golden brown!

Mexican Cauliflower Rice

Ingredients:

  • Cauliflower Head, shredded 1 head
  • Diced Tomato, canned 1 cup
  • Yellow Onion, brunois 1/2 each
  • Garlic cloves, minced 2 each
  • Cilantro, minced 1/4 cup
  • Jalapeno, brunoise 1 each (Optional)
  • Tomato paste 1 Tbls
  • Lime, juiced 1 each
  • Cumin 1/2 teaspoon
  • Onion Powder 1/2  teaspoon
  • Garlic Powder 1/2 teaspoon
  • Black Pepper ¼ teaspoon or to taste
  • Salt to taste

Directions:

1. Sanitize all work areas, cutting boards,
equipment and sinks used in the preparation of this
recipe.
2. Process raw cauliflower in a food processor, pulsing a few times, until achieving rice consistency. DO NOT OVERPROCESS. Another option is to use a kitchen shredder. Using a cheese cloth, squeeze the water out of the rice. Set aside in a mixing bowl and add cumin, garlic powder and onion powder.
3. Process tomatoes and tomato paste in the food processor until smooth and set aside.
3. Heat oil in a sauté pan, medium high. Sauté the onions until translucent.
4.Reduce heat to medium, add garlic and brunoise jalapenos and cook, stirring constantly until fragrant, about 1 1/2 minutes.
5. Stir in tomatoes, cook for a few minutes until reduce by 2/3.
6. Stir in the cauliflower rice and cilantro, squeeze half lime and mix. Season with salt and pepper.

Enjoy!!

-Carolina

30 May 2016
Guest Blog Posts, Vegan Recipes
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Mom’s Vegan Chili

Moms-Vegan-Chili

This recipe came from the mother of my best ex-husband ever 😉 I just tweaked it a little bit to make it a vegan chili recipe that would be Sexy Fit Vegan-approved!

It is really delicious! It can certainly fill you up all on it’s own, but I’m all about comfort food, so when I’m in the mood for a vegan-friendly comfort meal I like to serve it with:

Grilled cheese sandwiches, using Ezekiel bread, Vegennaise, a combination of sliced and shredded vegan cheeses, and earth balance spread on both sides of the bread, before grilling – a comfort food feast!

Mom’s Vegan Chili

  • 3/4’s cup chopped onion, sauteed in a little oil
  • 1 red bell pepper, diced
  • 1 28 oz. can crushed tomatoes, undrained
  • 2 packages of Beyond Meat
  • 1 10 oz. can enchilada sauce
  • 1 8oz. can tomato sauce
  • 1 14 oz. can chopped green chilies
  • 2-3 T chili powder
  • 1 t dried oregano
  • 1/2 t cumin

Combine everything in a crock pot, slow cooker and cook on low for 8 hours

Or

Combine everything in a large pot and cook on the stove on low for an hour, stirring occasionally.

Enjoy!

 

 

 

23 May 2016
Guest Blog Posts, Vegan Recipes
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Black Kale and Spinach Salad

Black-Kale-and-Spinach-Salad

Making Love Out of Nothing at All…

We used what was on hand to create an exotic salad of, “Hearty Black Kale, Tender Baby Spinach and Sweet Basil, along with Baby Black Lentils and a Dusting of Cashews, Sweet Raspberries and Mango topped with our fabulous Rosemary Croutons, finished with a bright Shallot Vinaigrette!

Black Kale and Spinach Salad with Baby Black Lentils and a Dusting of Cashews, Sweet Raspberries and Mango with Rosemary Croutons and a Shallot Vinaigrette

Ingredients

  • 2 large handfulls chopped Black Kale
  • 2 small handfulls baby spinach
  • 10-12 torn leaves of fresh Basil
  • 3/4 cup baby black lentils
  • 1 large mango diced
  • 1/2 red onion sliced
  • 4 tbsp cashew dust..(ground cashews)
  • 1 red bell pepper sliced
  • 1 handful of Rasberries to top
  • Rosemary croutons to garnish (see Kale Salad reicpe at CallicoonKitchen.com for rosemary croutons)

Dressing

  • 3/8 cup minced shallot
  • 3/8 cup extra virgin olive oil
  • 3 1/2 tbsp white wine vinegar
  • 3/4 tsp dijon mustard
  • 1 tsp agave nectar

Serves 4

Place all in a sealed jar and shake well..refrigerate unused portion.

Directions for salad…combine the 3 different greens in a large mixing bowl..add mango, onion and red pepper and drizzle with dressing to coat..season with salt and pepper..arrange on a plate and top with black lentils and Rasberries ..sprinkle with cashew dust and top with croutons.

Tips: Do not overdress salad. In place of raspberries you can substitute blackberries or blueberries.

Enjoy!

09 May 2016
Going Vegan Tips, Guest Blog Posts, Vegan Recipes
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Cooking With A Wok

Cooking with a wok

Ever wonder about cooking with a wok, the “why” and “how” to use one? Here’s what Ella’s dad has to say…

So Ella tells me a blog posting doesn’t have to be new or exotic, because something that’s ordinary to me might be brand new to someone else.  “What about using a wok?” she says.  Here goes…

Basics, a wok is a large shallow bowl-like pan, originating in China used for stir frying vegetables.  The way it’s different from a western-style flat bottomed frying pan is that you just heat up a small area at the bottom and stir the veggies in and out of the hot spot.  That way they stay crispy and do not get over-cooked.  There are countless versions of stir fried dishes.  I’m just going to make up a simple tofu-stir-fryone out of my head, using easy-to-obtain ingredients… how about:

  • a leafy green (bok choy or cabbage or even kale)
  • bell peppers (green, red, yellow)
  • squash (yellow and/or zucchini)
  • broccoli or cauliflower
  • garlic (fresh or prepared)
  • mushrooms (you chose)
  • tofu (I like extra firm)
  • soy sauce/tamari
  • lemon juice or vinegar
  • cooking oil (peanut, safflower, sesame)
  • something spicy? ginger, cayenne/chili pepper (fresh or ground)
  • something crunchy?  peanuts, cashews, almonds, sesame
  • thickener?  corn starch, tahini, peanut butter

OK, I’m stopping here.  You don’t have to.

The first and most time consuming step is to chop up the veggies.  Make bite size pieces, cubed, slivered, whatever shape you like.  Aesthetics counts.  Separate them by cooking time.  Mix up a sauce with the soy sauce, vinegar, oil, and thickener, if you choose to use it.

Next cover the bottom go the wok with cooking oil and turn the burner up high. When the oil is spitting hot, start adding the slower cooking ingredients, broccoli, squash, tofu.  Stir them in and out of the hot oil, letting them rest on the less hot outer edge in between.  Then add the leafy vegetables, mushrooms, smaller items.  Keep stirring in and out of the hot oil and watch it cook.

When the veggies are still crunchy, but hot clear through, steer them to the edges and finally add the sauce to the center and let it heat up and thicken.  Finally, turn down the heat; stir it all together, and cover for minute or two. Then it’s ready. You an even put the wok directly on the table if you choose .  Yum.

Love to hear about other techniques and favorite ingredients you use when cooking with a wok.  Do check in! I also recommend Ella’s “How to Go Vegan Beginner’s Guide” for tips and recipes for creating your own vegan diet plan!