Healthy, Whole Foods, Plant-Based Vegan Recipes
This simple recipe for Oil-Free Roasted Rosemary Garlic Potatoes combines the flavors of roasted garlic and rosemary. Use any colors of potatoes for a beautiful, healthy presentation. This healthy, plant-based vegan side dish is great with veggie burgers or served at brunch.
This Sweet Potato Pineapple Casserole is a classic Southern holiday tradition. Sweet potatoes are roasted to rich, creamy perfection. Then, they’re mashed with pineapple and topped with a gluten-free, oil-free pecan streusel topping. Skip the brown sugar and butter. This vegan recipe is naturally sweetened. It tastes like a hug from a Southern Grandma.
Easy | Servings: 16 | Ready in: 5 minutes | Yield: 2 cups This easy, oil-free hummus recipe gets healthy, green flavor from spinach and basil. Enjoy this plant-based vegan recipe as a spread on Quick Whole Wheat Flatbread, a creamy sauce for Brown Rice Pasta, or a dip for Roasted Cauliflower. Ingredients 4 cups baby spinach (about 4 ounces) 1/4 cup fresh basil, chopped 1 15-ounce can chickpeas 1 tablespoon Tahini 1 teaspoon lemon juice Salt and pepper, to taste 1/4 – 1/2 cup water, as needed How It’s Done: To make the Easy Spinach Basil Hummus: Roughly chop the spinach and basil, if needed. Drain and rinse the chickpeas. Combine the spinach, basil, chickpeas, tahini, and lemon juice in a food processor. Chop for about 30 seconds, scraping down the sides of the food processor. With the food processor running, stream in about 1/4 cup of warm water. You might need more or less, to make the hummus smooth. If it’s too chunky, add more water. If it gets too thin, you’ll need to add more chickpeas. Season with salt and pepper and serve. Yield: 2 cups Chef Katie’s Tips: Herb Variety: Let this hummus be a basic recipe to experiment with different fresh herbs. Spinach provides a natural sweetness, but you can swap out the basil for fresh cilantro, parsley, tarragon, or chives. For a peppery kick, use arugula or watercress instead of the baby spinach. This is a great way to use up fresh
Medium | Servings: 4 | Ready In: 75 minutes | Yield: 8 cups Stew This hearty, gluten-free recipe is a vegan take on a classic French recipe from Chef Jim Clendenen. Traditional lamb is replaced with hearty Fingerling Potatoes. You can simmer it in your Slow Cooker, the oven, or right on the stove. Either way, this makes a healthy, fat-free comfort-food dinner. Ingredients 1 carrot 1 parsnip 1 turnip 1 fennel bulb 1 shallot 2 tablespoons Brown Rice Flour 1/4 cup dry red wine 1/2 tablespoon Sherry vinegar 2 tablespoons fresh Tarragon 4 cups Vegetable Stock (or water) 1 pound fingerling potatoes Salt and Pepper, to taste Fennel fronds, to garnish How it’s Done Preheat your oven to 350F. Preheat a large pot or Dutch oven over medium-high heat. To make the French Tarragon Potato Stew: Peel the carrot, parsnip, turnip and fennel. Reserve some of the fennel fronds for garnish. Core the fennel. Cut all of the vegetables into batonnet — batons about 1-2 inches long. Peel and thinly slice the shallot. Add the carrot, parsnip, turnip, fennel, and shallot to the pre-heated pan. Let sear until golden around the edges, about 10 minutes. When the vegetables are lightly browned, add the brown rice flour. Stir well to dust the vegetables with the flour. Cook 2-3 minutes, just until the flour is no longer white. Meanwhile, chop the tarragon. Add the wine, Sherry vinegar, fingerling potatoes, fresh tarragon, and vegetable stock (or
Need a healthy dinner in 10 minutes? This 10-Minute Gluten-Free Vegan Pasta Romana is the perfect answer to a quick weeknight meal. All you need is one pot and a packet of gluten-free noodles for this oil-free, plant-based recipe. With sundried tomatoes and fresh spinach, this has classic Italian flavors.
Medium | Servings: 6 | Ready In: 75 minutes + soaking | Yield: 8 cups soup This vegan gluten-free, oil-free recipe is French comfort food classic. With sweet leeks, Herbs de Provence, and satisfying, creamy flageolet beans, this makes a healthy, protein packed dinner. Ingredients 1 cup dried Flageolet beans (or other small white beans) 2 medium leeks 3 stalks celery 4 cloves garlic 1 cup white wine 2 sprigs thyme, fresh 2 tablespoon Herbs de Provence 1 bay leaf 1 teaspoon red chili flake 4 cups vegetable stock (or 1 low-sodium vegan bouillon cube + 4 cups water) 2 cups water How it’s Done: The night before: Soak beans overnight, or at least 6 hours. Beans will double to triple in size after soaking. If using canned beans, remember that the 1 cup dried equals about 2 1/2 -3 cups of canned beans so you need 2 (15-ounce cans of beans) To braise the French Flageolet Beans: Trim the roots off the leeks and discard. Separate the white and green parts of the leeks. Thoroughly rinse the green tops of the leeks under running water. Create a bundle with these green tops, bay leaf and thyme. Use some cooking twine or a clean band to hold this bundle together. This will help flavor your braise. Set this aside. Heat a large pot or Dutch oven over high heat. Thinly slice the white bottoms of the leeks. Thoroughly rinse the sliced white leeks under water to remove
Advanced | Servings: 6 | Ready In: 120 minutes + soaking | Yield: 6 cups Stew, 3-5 cup Parsnip Mash This healthy, gluten-free recipe is a vegan take on a classic recipe from the famous French chef, Jacques Pepin. Traditional beef is replaced with hearty Mayo Coba beans. You can simmer it in your Slow Cooker, the oven, or right on the stove. Either way, this makes a healthy, protein packed comfort-food dinner. Ingredients For the Red Wine French Stew: 1/2 pound Mayo Coba Beans (or another firm white bean), soaked for at least 8 hours 1 medium onion 1 stalk celery 1/2 teaspoon thyme 1 teaspoon smoked paprika 1 pkg (8 oz) cremini mushrooms 2 cloves garlic 2 tablespoons brown rice flour 2 cups dry Red Wine 2 bay leaves 1 cup baby carrots 6 oz peeled pearl onions (frozen or fresh) Parsley, to garnish For the Parsnip Mash: 2 Parsnips 1 large Yukon potato 1/2 cup almond milk (unsweetened, plain) Salt and pepper How it’s Done The day before: Cover the beans with a few inches of water and soak at least 8 hours. To cook the Mayo Coba beans: Drain and rinse the soaked beans. Place the pre-soaked beans in a small pot. Cover with a couple inches of water. Place a lid on the pot. Bring to a boil, then reduce to a simmer. Simmer until the beans are tender and starting to fall apart, about 60-75 minutes. Meanwhile, start the
Are you short on time but need something healthy to eat? Are you looking for an easy snack that you can grab on the way to work or before heading to the gym? It’s Round Two of my easy snack. Here are 4 healthy snacks that are ready in less than 5 minutes. In Round One, I laid out my standards. This is more than just peanut butters and bananas. As a trained chef, my standards are a bit higher than that. Whether I’m cooking in a fancy restaurant or throwing together a quick breast, the goal is to achieve balance. If you can incorporate three essential elements into a dish, you’ll be on the road to delicious: Texture – Should include both crunchy and creamy Taste – Should include both sweet and savory (aka salty) Temperature – Ideally, you get a dish that marries something warm with something cold Even with these standards, though, you don’t need fancy food. Or food that requires a lot of time and fuss. Just because you only have 5 minutes to eat, doesn’t mean you need to compromise flavor. Get snacking! 1) Pineapple Red Chili Edamame Lettuce Cup Diced Pineapple Shelled Edamame 1/2 teaspoon Red chili paste (or a dash of Sriracha) 1/2 teaspoon Tamari or tamari Bibb or Romaine lettuce leaves Combine everything except the lettuce in a small bowl. Microwave for 1 minute to warm. Serve inside the cold lettuce leaves. 2) Cold Watermelon with Almonds, Mint, Aged Balsamic 1 small personal
Medium | Servings: 4 | Ready In: 25 minutes | Yield: 8 mini flatbreads Homemade bread in under an hour? Yes. What’s even better is the short ingredient list for this whole wheat recipe. Make this healthy, vegan, oil-free bread and use for personal pizzas or dipping into Roasted Red Pepper Hummus. Ingredients 2 cups (240 grams) whole wheat pastry flour 1 teaspoon ground cumin 1 teaspoon ground coriander 1/2 teaspoon salt 3/4 cup (6 ounces) water How It’s Done To make the Dough: Sift together the flour, salt, and spices into a mixing bowl. Add the 3/4 cup of water. Use a fork or whisk to start mixing. Use your hands to continue combining the water and flour. Once the two are incorporated, knead another minute or so. Cover dough with plastic and let sit 15 minutes, to allow gluten proteins to soften. To shape and bake the flatbreads: When you’re ready to roll the dough, preheat your oven (or a grill) to 500 degrees. Divide the dough into 8 equal pieces. Roll each piece into a ball. On a well-floured surface, use a rolling pin to roll a ball of dough into a very thin circle. The thinner, the better, but you don’t want any holes in the dough. Do this for 2 balls. Place the 2 thin circles directly on the rack of your 500F oven. Close the door quickly so that heat doesn’t escape! Bake for about 2-4 minutes, until the
5 Minute Lemon Tahini Potato Bowl – Healthy, Gluten-Free, Oil-Free, Quick, Easy, Microwave, Vegan, Dinner for One Recipe Easy | Servings: 8 | Ready In: 75 minutes | Yield: about 2 cups Roasted eggplant is the smoky ingredient in healthy, creamy dip. This easy, oil-free recipe bumps up the protein with chickpeas and iron from tahini. Serve this vegan, nut-free snack with sliced peppers or Za’atar Spiced Rainbow Carrots. Ingredients 1 globe eggplant (about 1-1.5 pounds) 1 (15-ounce) can chickpeas, or 1.5 cups cooked chickpeas 1 tablespoon Tahini 1 teaspoon ground cumin 1/2 teaspoon ground coriander 1/4 teaspoon paprika (or a dash of cayenne for some heat) Salt and Pepper How it’s Done Preheat oven to 450F. To Roast the Eggplant: Remove the tops from the eggplant and cut in half. Place face down in a pan and roast for about an hour. Cook the eggplant until it totally collapses. Remove from oven and let cool. To make the Baba Ghanouj: Drain and rinse the chickpeas. When the eggplant is cool enough to handle, use a large spoon to scrape out the flesh of the eggplant. Discard the skin. Combine the eggplant, chickpeas, tahini, and spices in a food processor or blender. Purée until creamy. Taste to adjust seasoning. Garnish with sesame seeds or parsley and serve. Really fierce when served warm Yield: 2 cups Chef Katie’s Tip: Grilling Flavor: Want more flavor? You can grill the eggplant to add a nice smoky, flavor. Simply place a whole eggplant on
