06 Mar 2017
Guest Blog Posts, Vegan Recipes
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Vegan Breakfast In a Pinch

Does breakfast slip through the cracks in your morning routine? 

You’re buzzing around trying to get ready for your day and to work on time — and if you are a parent, you have a thousand other things to do, as well!

It can be quite difficult to fit in a healthy breakfast in the morning.  Starting off your day with a quick, healthy meal is absolutely possible, and I’m going to share five of my favorite quick, healthy breakfasts with you.  Enjoy!

avocado toast

It really is that simple. A slice of Ezekiel bread (or a gluten-free option) with smashed avocado can be ready in 2 minutes or less. When I’m feeling like an extra dose of flavor, I like to use guacamole instead.  

vegan smoothie bowl

Craving something cool in the mornings? A green smoothie bowl (or a simple green smoothie) can quench your craving and add a punch of energy to your morning. Start off with a cup or two of leafy greens and add in a fruit or two.  Using coconut water as the liquid adds even more flavor.  For a creamy texture, you can throw in some avocado, as well.  Play with your recipes and find one that works for you.  To enjoy as a bowl, toss some cut up fruit, nuts, or seeds on top. 

overnight oats

Overnight oats are made the night before and are ready to enjoy right out of the fridge. Using a small mason jar, add 1/2 cup of almond or coconut milk, 2 tablespoons of nut butter of your choice, 1 tablespoon of chia seeds and 1/2 cup of rolled oats (gluten-free preferred) last. Add in any other toppings of your choice — banana is a great option. Mix together in jar, cover with lid and leave in refrigerator overnight.  

vegan breakfast salad

You may not think of having a salad first thing in the morning, but forget tradition… a salad can make for a fabulous & quick breakfast. With a base of leafy greens, a couple of veggie toppings such as tomato, cucumber, and avocado, a vegan protein like chickpeas, tofu, or tempeh — and a drizzle of olive oil and lemon juice — you could have breakfast whipped up in 5 minutes or less. 

apple and nut butter

Quick, easy and delicious! Cut up an apple and enjoy with your favorite nut butter. You can also get creative and use other fruits and add in raisins or granola. 

02 Mar 2017
Guest Blog Posts, Vegan Recipes
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3 Quick and Easy Vegan Recipes Ready in 15 Minutes

People often have the misconception that in order to eat a healthy vegan diet, you have to spend tons of time laboring in the kitchen. Not true!

Vegan diets that are made up of a wide variety of whole plant foods are rich in essential vitamins and minerals including vitamin C, Vitamin E, iron, dietary fiber, magnesium, phytochemical and iron. Vegan diet tends to be low in cholesterol, fatty acids, saturated fats etc.  A well-planned and prepared vegan diet reduces the risk of developing many chronic illnesses such as heart disease, diabetes, obesity, and stroke.

People are often discouraged from taking the plunge into veganism because they think it takes a lot of work to prepare healthy vegan dishes. If you’re one of those people, or you’re already on board the vegan train and could use more easy, go-to meal ideas, this post is for you!

Here are three vegan recipes that you can prepare in 15 minutes or less…

  1. Fast Spinach Curry and ChickpeasFast Spinach Curry and Chickpeas

Most of us are always in a hurry and therefore we have no time to prepare the meals we want. You should not worry anymore because this vegan recipe is easy to make and takes less than 15 minutes for food to prepare.

Ingredients

  • 1 15 oz can of chickpeas, drained and rinsed
  • a handful of spinach
  • 3 chopped tomatoes
  • Mild curry paste 2 tsp
  • Cumin ½ tsp
  • Paprika ½ tsp
  • Crushed garlic 2 cloves
  • Chopped onion 1
  • Sunflower oil 1 tsp

Method:

  • Heat the sunflower oil and onion for 2 minutes in a pan until the onion turns brown and soft. Add cumin, paprika, garlic and curry paste and continue cooking.
  • Then add chopped tomatoes and chickpeas and stir continuously. Let them cook further for ten minutes.
  • Add spinach and stir for about 2 minutes until the spinach starts to wilt. Season with sea salt to taste.
  • Serve the meal.

Spinach and chickpeas are quite good vegan ingredients that are very tasty. This meal is easy to make and all the ingredients are readily available locally.

  1. Tomatoes – Pasta Vegan Recipe

Pasta is one of the main meals for vegetarians. Pasta recipes are known for the simplicity involved in preparing them. This meal is easy to make and you will have a delicious vegan meal within 15 minutes.

Ingredients

  • 1 packet of pasta
  • 1 chopped onion
  • Pepper ½ tsp
  • 3 chopped tomatoes
  • Salt 1 tsp
  • Olive oil 1 tsp

Method

  • Heat olive oil and onions in the frying pan. Stir until the onions turn golden brown.
  • Add tomatoes and stir well until it forms a tomato paste.
  • Cut the pasta into pieces and add to the tomato paste and continue stirring.
  • Add ½ cup of water and season with salt then cover them. Cook until the pasta is soft, this should take 10 minutes.
  • It is as simple as that. For a better taste, serve the meal when hot. You can serve with avocado.

  1. Vegan Avocado ToastVegan Avocado Toasts

Simple recipe if you want to come up with a vegan recipe in 15 minutes. The ingredients are readily available and the whole process of preparing this healthy and delicious meal is easy.

Ingredients:

  • 4 slices of rye bread
  • 2 ripe sliced avocado
  • 1 clove of minced garlic
  • 1 bulb onion
  • Flaked almonds ½ cup
  • 2 tsp olive oil
  • Sliced cherry tomatoes
  • Black pepper and salt
  • Juice for one lemon

Method:

  • Toast the 4 slices of rye bread and sizzle using 1 tsp of olive oil.
  • Crush the sliced avocado in a bowl. Add lemon juice, garlic, 1 tsp olive oil and onion and mix thoroughly. Add salt and black pepper. Mix all this until we combined leave the mixture with some chunkiness.
  • Spread the avocado on the bread toasts.
  • Top them with almonds, cherry tomatoes and sprinkle some olive oil.

The meal is ready for serving in 15 minutes, this makes a vegan meal that is packed with healthy ingredients for a tasty vegan dish.

Final Thought

A healthy and glozine lifestyle doesn’t mean you have to create complicated meals that take a ton of prep work. It’s all about finding your “go-to” meals that are both quick to make and nutritious, as well as always keeping your kitchen stocked with healthy staples.

Experiment and enjoy!

 

23 Feb 2017
Guest Blog Posts, Vegan Recipes
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Rainbow Potato Hash (Vegan of Course)!

This easy vegan dish goes along with my love for the combination of potatoes, kale, mushrooms, and onions. I mean, come on, is there any better savory combination?

I almost always have left over baked potatoes of all varieties in the fridge. This is a great way to make use of the left over potatoes. I especially love this dish in the cold winter, but it’s a hit any time of year!

Rainbow Potato Hash

Serves 6-8

Ingredients:
  • 1 sweet potato
  • 1 small bag of mixed baby potatoes (purple, white, new)
  • 1 red onion, sliced
  • 2 tbsp minced garlic
  • 1 bunch curly red kale
  • 4 cups baby portobello mushrooms, sliced
  • 2 tbsp minced garlic
  • ½ cup nutritional yeast

Directions:

  • Heat about a tbsp of virgin coconut oil in a skillet over medium high heat.
  • Dice red onion and add to the skillet, cooking until onions are translucent.
  • Dice all potatoes into 1/2” cubes (left over baked potatoes are a great time saver here).
  • Cook potatoes with onion until potatoes are cooked through, about 20 minutes. Make sure to stir often.
  • Add minced garlic and sliced mushrooms.
  • Cook another 10 minutes.
  • De-stem kale by using a kitchen knife to cut along side the stem.
  • Roll kale lengthwise (I know it’s awkward with curly kale) and slice across into thin ribbons.
  • Add to skillet. Cook until tender, another 5-10 minutes.
  • Season with a pinch of pink sea salt and fresh ground pepper.
  • Sprinkle nutritional yeast over the top prior to serving.
20 Feb 2017
Vegan-Related Books & Documentaries
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Why We Went Vegan: Inspiring Documentary!

I was recently honored to be included in an inspiring new documentary featuring 31 (one for every day of January 2017) Miami locals telling their stories about why they went vegan!

Planted in Miami is a podcast I’ve been a guest on, that’s about conscious living in the Magic City (Miami) where they interview inspiring locals who are pushing the city forward through their actions.

The founders, Jeanette and Alex, are two of the most positive, energetic, generous, and mindful people I know. I’m so excited to present their series to you. 

You can see Jeanette and Alex’s intro, and my feature below. Check out the rest of the vegans featured on YouTube as well. Everyone has such different experiences leading them down the path of veganism. Each is motivating and inspiring in their own way. Check them out!

Listen to, connect with, and contact Planted in Miami!

**LISTEN**
Download on iTunes, Stitcher, and GooglePlay Music.

**CONNECT**
Instagram: www.instagram.com/plantedinmiami
Twitter: www.twitter.com/plantedinmiami
Facebook: www.facebook.com/plantedinmiami

**CONTACT**
Website: www.plantedinmiami.com
Email: [email protected]

17 Feb 2017
Guest Blog Posts, Vegan Recipes
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A Healthy Vegan Dessert: Try Chubbies!

Healthy-Vegan-Dessert

As a child, my mother used to make a dessert called Chubbies…

The base was oats with melted butter and sugar, topped with a layer of melted chocolate and peanut butter. It was one of my favorite desserts EVER!

I stopped eating this dessert decades ago, but suddenly craved them while prego for my second kid. A light bulb went off as I thought why don’t I combine the flavors in a healthy way. Thus, Lulu’s (Lulu was my nickname growing up) Chubbies…which are actually good for you… a healthy vegan dessert!

LULU’S CHUBBIES

Serves about 15-20

Ingredients

  • 1 cup gluten free rolled oats
  • ½ cup raw almond (or other nut/seed butter)
  • ½ cup amber coconut nectar OR 10 medjol dates
  • pinch of pink sea salt
  • ½ cup raw cocoa powder
  • OPTIONAL:  1/3 cup cocoa nibs, coconut, or dried bananas (or dried cherries would be lovely, too)

Directions

Combine all ingredients in a food processor, beginning with the oats.  Combine until it starts to form one large ball.  You may have to add a little more nut/seed butter or nectar depending on its wetness.
Roll into small balls, about golf ball size.  Place balls into a ziplock freezer baggy or container and stick in freezer.  They are ready after a few hours, but keep the rest in the freezer door.  They don’t freeze completely and are an amazing cold chocolate treat that will make your 6 year-old self squeal!

Picture

08 Feb 2017
Guest Blog Posts, Vegan Recipes
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Black Quinoa, Cauliflower and Golden Lentil Burger with Asian Pear Slaw and Hoisin Ketchup

vegan-burger-with-quinoa-and-lentils

“I just called to say I love you!” Our BLACK QUINOA, CAULIFLOWER and GOLDEN LENTIL BURGER with an ASIAN PEAR SLAW and HOISIN KETCHUP is a Possible Addition to Plant-Based Superstar “Little Stevie’s” Burger Rotation…and may just have you feeling like…SIR DUKE!

Ingredients for Burgers

  • 1 cup cooked Black Quinoa
  • 3/4 cup cooked Golden Lentils
  • 1/2 cup diced steamed Cauliflower
  • 1/4 cup diced Orange Pepper sautéed and cooled
  • 1 cup cooked Shiitake mushroom choppedBLACK-QUINOA,-CAULIFLOWER-and-GOLDEN-LENTIL-BURGER-with-an-ASIAN-PEAR-SLAW-and-HOISIN-KETCHUP
  • 1/2 cup diced shallots sautéed and cooled
  • 3/4 -1 cup V Breadcrumbs
  • 2-3 tbsp pure pumpkin
  • 1 tbsp hoisin sauce
  • 1 handful chopped parsley
  • 1 tbsp toasted sesame oil
  • 1 tbsp chopped thyme

Ingredients for Slaw

  • 1/2 Asian Pear..thin sliced
  • 1/2 lime juice and zest
  • 1/4 medium red onion thin sliced
  • few sprigs chopped cilantro
  • 1/4 orange pepper thin sliced
  • 1/4 bulb of fennel thin sliced
  • splash rice wine vinegar
  • 1 tbsp extra virgin olive oil
  • salt and pepper to taste

Directions for slaw

In a large bowl combine all ingredients and refrigerate at least 1 hour before serving.

Directions for Burgers

In a large bowl starting with Quinoa..add each ingredient and incorporate well after each. Mixture should hold together well and not be too wet or dry. Form into patties. Heat a well greased grill medium heat and cook approx 3 minutes per side. Burgers should show grill marks…Enjoy!

Tips: Avocado Or Guacamole make a terrific topping addition. Serve with crispy sweet potato fries. Do not overheat grill.

-Ron

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.
12 Jan 2017
Vegan Recipes
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Easy Vegan Cashew Milk 

Cashew-Milk-Vegan-Recipe

I used to think making your own vegan nut milk was only for people who enjoyed spending lots of time in the kitchen… 

I was way wrong!

Nut milk is quick and easy to make, and cashew milk is the quickest and easiest of them all! 

Why? Because you don’t even have to strain the milk like you do with most other types like almond milk or Brazil nut milk (my favorite in terms of taste). 

Here is the easy vegan recipe I live by and a quick video demo I made:

Easy Cashew Milk

Ingredients*

  • 64 oz (8 cups) filtered water 
  • 1 cup cashews, soaked 2-10 hours
  • 6 Medjool dates, soaked 2+ hours or 3 date rolls (I find these in the bulk section of Whole Foods & they’re much cheaper than the whole dates)
  • 2-4 tsp pure vanilla extract
  • Optional cinnamon to taste 

*Use organic when possible.

Directions

Combine all the ingredients in your Vitamix or other high speed blender and blend thoroughly (work your way up to the highest speed and wait 30 sec-1 min.

Store in mason jars in the fridge. Lasts 3-4 days if you keep it in mason jars.

Enjoy on it’s own or in smoothies. Cashew milk also makes a great bedtime snack!

 

04 Jan 2017
Guest Blog Posts, Vegan Recipes
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Red Kale Salad with Sliced Fennel, Pecans, Dried Cherries with Grapefruit Poppy Vinaigrette

 

This fresh, light meal is a welcome change after a long season of holiday feasting!

Red Kale Salad with Sliced Fennel, Pecans, Dried Cherries with Grapefruit Poppy Vinaigrette

salad

Watch me make this fabulous dish with my daughter!

Ingredients ts for KALE Salad (serves 2-3)

  • 1 large handful of chopped kale
  • 1 small handful microgreens
  • 1/4 red onion thin sliced
  • 1/2 bulb of fennel…thin sliced
  • 1/4 orange pepper thin sliced
  • 1/4 cup dried sour cherries
  • 1/4 cup whole pecans
  • 1/2 lemon zested
  • salt and pepper to taste

Ingredients for GRAPEFRUIT POPPY VINAIGRETTE

  • 1/4 cup fresh squeezed grapefruit juice
  • 1/2 cup extra virgin olive oil
  • 1/8 cup rice wine vinegar
  • 2 tbsp stone ground mustard
  • 1 tbsp agave nectar
  • 1 clove minced garlic
  • 1 tbsp poppy seeds
  • salt and pepper to taste

Directions for vinaigrette:

Combine all ingredients in a sealed jar and shake well. Serve immediately.

Directions for Salad:

In a large mixing bowl fold together kale, micro-greens and fennel. Add onion and orange pepper and mix well. Slowly add remaining ingredients and finish with lemon zest and toasted sourdough. Serve immediately.

Tips:

Do not overdress salad. Gently coat. Champagne vinegar can be substituted for Rice Wine. Dates or figs can be substituted for dried cherries.

Enjoy!

-Ron

09 Dec 2016
Guest Blog Posts, Vegan Recipes
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Grilled Tandoori Tofu and Bell Pepper Kebabs with Coconut & Lemon Basmati Rice

indian-tofu-vegan-recipe

Celebrate the seductive and sensual spices of India with this incredibly impressive vegan recipe from Callicoon Kitchen.

GRILLED TANDOORI TOFU and BELL PEPPER KEBABS with a COCONUT and LEMON BASMATI RICE

Ingredients for Kebabs

  • 1 block extra firm tofu cubed and drained
  • 2 tbsp olive oil
  • 1 tbsp curry powder
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 tsp cayenne pepper
  • 2 tsp paprika
  • 1 cup non dairy yogurt
  • 1 lemon juice and zest
  • 5 cloves minced garlic
  • 1 tbsp minced ginger
  • 1 red pepper cubed
  • 1 yellow pepper cubed
  • 2 tsp kosher salt

Directions

In a sautee pan heat olive oil over med/low heat…cook cumin, turmeric, paprika, curry and cayenne approx 1-2 minutes until fragrant…set aside to cool..In a large bowl add yogurt, lemon juice and zest, garlic and ginger and salt…fold in cooled spice mixture and mix well..Coat tofu in a sealed plastic bag overnight..or minimum 3 hours..Soak skewers in water and heat grill over med/high heat..thread tofu and peppers alternating each..grill approx 3 minutes per side..until slightly charred..

Ingredients for Rice

  • 2 tbsp olive oil
  • 5 Scallions thin sliced (white and green)
  • 4 cloves minced garlic
  • 1 lemon ..zested and juiced
  • 1 cup basmati rice
  • 1/2 tsp ground turmeric
  • salt and pepper to taste
  • 1 cup coconut milk
  • 1 cup vegetable stock
  • small handful fresh dill

Directions

In a deep pot heat oil over low/med heat…add scallion and cook 1 minute..add garlic and zest and lemon juice cook 1 minute..add rice, turmeric salt and pepper and cook 1 minute..Stir in coconut milk and vegetable stock and bring to a boil..reduce to simmer, cover and allow to cook approx 18 minutes until liquid is evaporated…add water if needed…blend in fresh dill and serve..

Enjoy!

-Ron