• Sauces, Dips, & Dressings

    5 Minute Guacamole – Essential Vegan Recipe

    Easy  |  Servings: 4  |  Ready In: 5 minutes |  Yield: 1 cup Nothing says fiesta quite like simple Guacamole, an essential Mexican recipe.  This healthy 5-ingredient recipe comes together with fresh flavor from avocados, lime, and cilantro.  Enjoy this oil-free recipe with jicama chips or use over Mushroom Poblano Tacos, Southwestern Black Bean Burgers, or a big bowl of Hearty Lentil Chili. Ingredients 1/4 red onion, minced 1/4 jalapeño, minced, to taste 1/4teaspoon ground cumin 1 lime, zest and juice Salt, to taste 2 Roma tomatoes, seeded and diced 2 tablespoons chopped cilantro 1 large ripe avocado How it’s Done To Make the 5 Minute Guacamole: In a small bowl, combine the red onion, jalapeno, cumin, lime zest and juice, and salt.  Let sit while you prepare the other ingredients, just a 1 minute or 2. Add the diced tomatoes and cilantro.  Carefully halve the avocado, remove the pit, and scrape out the avocado flesh.  Use a fork to mash everything together.  Taste to adjust seasoning Serve chilled or at room temp. Use 1 avocado for 4 people. Chef Katie’s Tips: Citric Acid Preservative: If you’re not serving this right away, add a few sprinkles of Citric Acid.  Cover tightly with plastic wrap, squeezing out as much air as possible.  When ready to serve, give a good stir to cover any brown. Spice Level: If you prefer more spice, keep the seeds in the jalapeno.  For less spice, omit the jalapeno Secret Avocado Stash: If you can’t find ripe avocados at the

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  • Sides & Snacks

    Pickled Red Onions in Apricot Brine

    Easy |  Servings: 5 |  Ready In: 15 minutes |  Yield: 3-4 cups Tangy pickled red onions provide a healthy, fat-free kick for topping Lentil Tacos, Black Bean Burgers, or Red Quinoa Enchiladas.  This easy, healthy recipe is naturally vegan and gluten-free.  You can use different onion varieties like Vidalia, Tropea, and Walla Walla for your own twists. Ingredients 1/4 cup dried apricots 2 tablespoons red wine vinegar 1/2 teaspoon salt 1 cup water 1 medium red onion How it’s Done: To make Apricot Pickling Brine: Combine the apricots, vinegar, salt, and water in a microwave-safe container. Microwave 1:30 – 2 minutes, until boiling.  When apricot mixture is done cooking in the microwave, the apricots will rehydrate and expand.  Pour the apricots mixture into a blender. Puree until smooth. To prepare the Pickled Red Onions:  While the apricot mixture cooks, halve and peel the red onion. Keep the core. Thinly slice the red onion on a mandolin (setting at 2-2.5). You can also use a sharp chef’s knife. You want to slice as thin as possible, without the onion falling apart. Place the red onion into the container used to heat the apricots. Pour the apricot “paste” on top. Stir well to combine. Refrigerate for at least 10 minutes. Enjoy over Lentil Tacos, Southwestern Black Bean Burgers, or tossed over Kale Avocado SaladYield: 3-4 cups Chef Katie’s Tips: More Time, Better Flavor: The longer this sets, the better it gets. It’s great to make a big batch and use it

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  • Sides & Snacks

    Oil-Free Curry Roasted Cauliflower and Yukons

      Easy|  Servings: 4  |  Ready In: 30 minutes |  Yield: 8-10 cups soup Indian curry powder is a spice blend that balances heat, sweet, and some interesting twists.  It provides healthy flavor and beautiful color to oil-free roasted potatoes and cauliflower.  This fat-free, gluten-free, vegan recipe pairs well with Baked Curry Samosas and Dill Avocado Dip. Ingredients 1 teaspoon curry powder 4 medium Yukon Gold Potatoes, cut into wedges 1 head cauliflower, cut into florets 1/2 teaspoon salt How it’s Done: Preheat your oven to 425 F. Line a baking sheet with parchment paper. To make the Oil-Free Curry Roasted Cauliflower and Yukon Gold Potatoes: Combine potatoes and cauliflower with the curry powder and salt. Toss well until evenly coated. Spread the potatoes and cauliflower into a single layer on the baking sheet. Roast at 425 for 20-25 minutes, stir every 8-10 minutes. The veggies are ready when the potatoes are knife-tender. Remove from oven and serve Serve with Dill Avocado Dip, Baked Curry Samosa Cakes, or Curry Cauliflower Soup. Chef Katie’s Tips: Oil-Free Roasting: Parchment Paper helps prevent sticking and makes for easier cleanup during roasting. Curry Spice Tip:  I opt for a trusted spice brand, like Frontier Co-op, which uses minimal added salt and no weird preservatives or fake colors.  You can make your own curry blend from scratch with a mix of: fenugreek, turmeric, cumin, coriander, cinnamon, ginger, black pepper, and cayenne (or red pepper). Different Vegetables: Cauliflower and potatoes are nice to use in this recipe because

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  • Irish Boiled Cabbage and Potatoes with Mustard Dill Sauce - Healthy, Plant-Based, Oil-Free, Gluten-Free, Budget-Friendly Winter Vegan Recipe from Plants-Rule

    Mains

    Hearty Irish Vegetables with Mustard Dill Sauce

    Medium |  Servings: 8 |  Ready In: 70minutes |  Yield: 12 cups vegetables and ½ cup Mustard Dill Sauce Winter is made for hearty Irish fare like the simple boiled vegetables in this one-pot dish.  Cabbage, turnips, potatoes, and carrots are steamed until tender.  Then a quick sauce is made with the delicious pot-broth simply by adding fresh dill and a good amount of Dijon mustard.  This satisfying dinner is great on its own, but you can enjoy leftovers with Easy Irish Brown Bread or Irish Colcannon. Ingredients 1 head cabbage 3 turnips 3 medium carrots 5 red potatoes 2 bay leaves 2 sprigs thyme (or 1 teaspoon dried thyme) ¼ cup Dijon mustard ¼ cup fresh dill, chopped ¼ teaspoon ground black pepper Salt, to taste How it’s Done: To Prep the Vegetables:  Peel off the outer leaves of the cabbage.  Keeping the core in, cut in half, then quarters, then cut into large wedges.  Peel and trim the turnips and carrots.  Cut into large baton-like pieces, a couple inches long.  Scrub the potatoes and cut into large wedges, about the same thickness as the carrot and turnip. To Steam the Irish Vegetables: Place the bay leaves and thyme in the bottom of a large pot.  Layer the carrots and turnips to create a veggie “steamer basket”.  Lay the potato wedges and cabbage on top.  Add enough water just to cover the carrots and turnips, about, about 4-6 cups.  Cover the pot.  Bring to a boil over high heat,

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  • Sauces, Dips, & Dressings

    Easy Vegan Chia Coconut “Cream”

        Easy  |  Servings: 8  |  Ready In: 10 minutes  |  Yield: about 4 cups This east chia coconut pouring cream is a healthy vegan substitute for traditional dairy cream.  This quick, gluten-free recipe is delicious served over Cinnamon Apple Crumble, Broiled Bananas, or used in a Chia Pudding Parfait. Ingredients 3 cups (24 ounces) low-fat Califia Farms Almond Coconut Milk blend (or other plant-based milk) 1/2 cup (96 grams) chia seeds 1 1/2 teaspoons ground cinnamon 1 teaspoon vanilla extract How It’s Done To make the Easy Vegan Coconut Chia “Cream”: Combine everything and stir well. Let sit for at least 10 minutes. It will thicken and become a pourable “cream”. Serve over warm baked fruit or refrigerate for up to 10 days. Yields: About 4 cups   Chef Katie’s Tips: Other Non-Dairy Milk: Use your favorite drinking non-dairy milk.   More Sweetness: If you want added sweetness, you can add date water (left from soaking dates in warm water), maple syrup, Stevia, or your preferred sweetener. Play with Spices:  Cinnamon is an easy go-to spice, but experiment with other sweet spices.  Cardamom, nutmeg, ginger and even a Pumpkin Pie spice mix would all taste great! See how it’s done   Nutrition Facts Amount Per Serving (1/8 recipe, about 1/2 cup) Calories 84.69 Calories From Fat (58%) 49.15 % Daily Value Total Fat 5.69g 9% Saturated Fat 0.81g 4% Cholesterol 0mg 0% Sodium 62.18mg 3% Potassium 55.81mg 2% Total Carbohydrates 6.31g 2% Fiber 5.11g 20% Sugar 0.08g Protein 2.54g 5%

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  • Desserts & Baked Goods

    Easy Healthy Broiled Apples

      Easy |  Servings:  4 |  Ready In: 15 minutes |  Yield: 4 broiled apples This vegan, naturally-sweet dessert is as easy as turning on your broiler.  The flame from the broiler caramelizes the apples, creating a flavor reminiscent of campfire marshmallows.  Make this fat-free healthy, simple whether cooking for one or cooking for 20…no campfire required. Ingredients 4 Sweet, crisp apples Love Procedure Preheat your broiler to “Hi” To make the Easy, Healthy Broiled Apples: Quarter the apples and cut out the cores. Place on a baking pan or sheet pan, with the skin side down. Place under the broiler for 4-5 minutes. Rotate and broil another 4-5 minutes. Continue until apples are well-charred all over. Enjoy like a kid eating burnt marshmallows. Chef Katie’s Tips No Refined Sugar or Syrup? I’m on a mission to get rid of empty calories.  This dessert doesn’t use any refined sugar, maple syrup, or other refined sweetener.  The broiler caramelizes the natural sugars in the apples for plenty of sweetness Apple Varieties: Choose some sweet, delicious apples. You can try any of your favorite varieties like Fuji, gala, Honeycrisp, Jonagold, or Braeburn.  You can even set up an apple “tasting”, with 3 different varieties.   What is Broiling? Broiling is simply grilling from above. With a grill, the flame is below the food. With broiling, the flame is above.   Nutrition Facts Amount Per Serving (1 apple, 1/4 recipe) Calories 71.76 Calories From Fat (3%) 1.96 % Daily Value Total Fat 0.23g <1% Saturated

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  • Desserts & Baked Goods

    Simple Broiled Bananas with Cinnamon and Cocoa Nibs

      Easy |  Servings:  2 |  Ready In: 10 minutes |  Yield: 4 banana halves Broiling bananas brings out their natural sugars and adds a crust reminiscent of campfire marshmallows.  A dusting of cinnamon and a crunch from bittersweet cocoa nibs finishes this easy, healthy, gluten-free, vegan dessert. Ingredients 2 bananas 1/4 teaspoon ground cinnamon 2 tablespoons cocoa nibs Procedure Preheat your broiler to “Hi” To make the Broiled Bananas: Halve the bananas, lengthwise, keeping them in the peel.  Place the bananas on a baking sheet cut-side-up.  Place them under the broiler for 5-7 minutes, until well-charred Remove the broiled bananas and sprinkle with cinnamon and cocoa nibs. Enjoy immediately. Yield: 4 banana halves Chef Katie’s Tips No Refined Sugar or Syrup? I’m on a mission to get rid of empty calories.  This dessert doesn’t use any refined sugar, maple syrup, or other refined sweetener. Dried dates and ripe bananas provide sweetness, along with healthy fiber and essential nutrients. Cocoa Nibs?: Cocoa nibs are “nature chocolate chips”. They are crushed, roasted cocoa pods. They have a bitterness that is balanced by the sweet bananas. They bring a nice crunchy texture. Other Flavors: Use this recipe as a template to add other flavors. Add flavor twists by adding 1/2 teaspoon nutmeg, ginger, espresso powder, or pumpkin pie spice mix. What is Broiling? Broiling is simply grilling from above. With a grill, the flame is below the food. With broiling, the flame is above. Nutrition Facts Amount Per Serving (2 banana halves) Calories

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