Vegetable Quiche

Quiche is traditionally made with eggs, cheese, cream, and lots of salt, but since I avoid these ingredients, you won’t find any of them in this recipe. But—this crustless quiche is packed full of delicious vegetables, herbs and spices, and has a great flavor! Ideal for a special occasion breakfast, lunch or dinner. I recommend...

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Pumpkin-Walnut Cornbread

This twist on traditional cornbread is perfect for the holiday table, a healthy departure from nutrient-poor, white-flour breads and rolls. Lightly sweetened with dates, this bread is a great complement to soups and stews, potato dishes and salads. Print Pumpkin-Walnut Cornbread Prep time:  20 mins Cook time:  38 mins Total time:  58 mins Serves: 9  ...

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Shepherd’s Pie

This healthful and flavorful Shepherd’s Pie defies tradition by forgoing the usual ground or minced meat, and uses portabella mushrooms instead. This version also leaves out the butter and milk, but leaves in the mashed potatoes, carrots and peas! Print Shepherd’s Pie Prep time:  55 mins Cook time:  30 mins Total time:  1 hour 25...

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Lasagna

This is very reminiscent of traditional lasagnas, but of course, without the meat, cheese, and added salt and oil. Bottom line: it’s delicious! Instead of meat, I have used zucchini and mushrooms, and a great tofu blend to take the place of the ricotta. Lasagnas are a labor of love, for sure. But they are worth...

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Say Cheese for these 20 Delicious DIY Whole Food Plant-Based Recipes

You can have your cheese and eat it, too!

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There are a plethora of paramount health reasons to ditch dairy – particularly in the form of cheese – from the high saturated fat, sodium, cholesterol, and hormone content to the opiate-like casomorphins that encourage its addictiveness. Just the mere fact that approximately 75 percent of the global population is lactose intolerant is enough to reason that we have no business consuming the milk of another species!  Fortunately, there has never been an easier time to chuck cheese because there are infinite plant-based alternatives available both commercially and in the DIY format (a la delicious recipes).

To reduce calorie density and maximize nutrient density, I recommend minimizing or avoiding the use of oils. Thus, if you love cheese the way many people do, it is ideal to make your own without using oils.

Here is a collection of 20 whole food, plant-based cheese recipes that are easy to make, oil-free, and absolutely divine…

1. Vegan Feta (That Tastes Really Good!) by Dreena Burton

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2. Cheesy Cauliflower Sauce by Fat Free Vegan

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3. Vegan Cheese Sauce by Contentedness Cooking

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4. Nut-Free Vegan Nacho Cheese Slices by Vegan Richa

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5.  “Cheezy” Cashew Dip by Jazzy Vegetarian

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6. Sharp White Cheese Sauce by Veggies Don’t Bite

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7. 6 Ingredient Vegan Cheddar Cheese Sauce by Veganosity

cheese-6-ingredient8. Pistachio-Crusted Cheese Ball by Jessica in the Kitchen

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9. Veggie Cream Cheese Spread by Veggie Inspired

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10. Spicy Vegan Almond Cheese Spread by Vegan Chickpea

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11. Cheesy Smoky Butternut Squash Pasta from The Vegiterranean Diet via The Blender Babes

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12. Vegan Queso Fundido by Veganosity

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13. 2 Vegan Parmesan Substitutes: Brazil Nut Parmesan and Cheesy Sprinkle by Dreena Burton

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14. Walnut and Herb Vegan Cheese by Green Evi

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15. Jalapeno Cashew Cheese Spread by Cadry’s Kitchen

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16. Sundried Tomato Cashew Cheese by Loving It Vegan

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17. Vegan Cheese Quesadillas by Contentedness Cooking

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18. Ultimate “Cheese” Sauce by Veggies Don’t Bite

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19. Vegveeta Dip by Dreena Burton

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20. Roasted Garlic Cheese Fritters by Contentedness Cooking

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20 Plant-Based Experts’ Favorite Recipes

Delicious Nutritious Recipe Roundup

If you haven’t heard about Lighter yet, here is your chance to get an exclusive taste of their deliciousness! A powerful tool designed to help the world eat better, Lighter offers insanely useful grocery lists and flexible weekly menus based on the recommendations of plant-based leaders. To follow my eating recommendations – customized for you – visit my Lighter profile.

This recipe roundup features favorites of experts in the plant-based world, from physicians and dietitians to athletes and food bloggers, and offers a super sampling of what Lighter is all about.

1. Dr. Michael Greger’s Super Salad with Golden Turmeric Dressing

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2. Dr. Neal Barnard’s Tabbouleh

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3. My Green Salad with Maple Mustard Dressing and BBQ Tofu Wings

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4. Micaela Karlsen’s Salad Nicoise

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5. Kathy Pollard’s Potato Leek Soup

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6. Dr. Michael Greger’s Go-To Quickie Tacos

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7. My Hearty Nachos

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8. Marco Borges’ Moroccan Lentils with Sweet Potato (*Omit Oil*)

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9. David Carter’s Classic Crunchy Lentil Tacos (*Omit Oil*)

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10. My Japanoodles and Noritos

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11. Dr. Michael Greger’s Portobello Steaks With Mashed Cauliflower

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12. Christy Morgans’ Zucchini Noodles with Chunky ‘Meat’ Sauce

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13. My Holy Kale with Herbed Tahini Dressing

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14. Dr. Joel Kahn’s Tamale Pie

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15. Kayli Dice’s Yamadillas

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16. Matt Ruscigno’s Easy Spanish Rice & Black Bean Burrito

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17. My Fiesta Fantastica

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18. Dr. Michael Greger’s Collard-Ritos

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19. Kayli Dice’s Portobello Black Bean Tacos with Avocado Cream

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20. My Lentil Chili

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For more recipes, profiles, meal planning strategies and then some, visit Lighter.

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It Doesn’t Get Easier Than These 50 Whole Food Plant-Based Recipes with 5 Ingredients or Less

In this previous post filled with meal plans and hundreds of wholesome recipes, there leaves no question that there are infinite delectable dish options on a plant-based diet. The other crucial part of this lifestyle is that eating this way does not have to be challenging. At all. In fact, it can be super simple. With a sprinkle of creativity and a twist of courage, you can whip up a meal that is healthy, delicious, quick, low in cost, and (yes!) made with five ingredients or less!

Here are 50 – yes 50 (!) – oil-free, sugar-free, whole food, plant-based recipes that can be made with five or fewer ingredients from breakfast through dessert:

***Note: I did not count herbs, spices, or other seasonings in this roundup because those are optional and the easiest addition to anything, as it is just a dash or sprinkle here or there. I also excluded other optional ingredients or garnishes in the “five” for a few of these because they were too good not to be included and still just as simple as the rest…

1. Chocolate Crispy Fruit Squares from The Vegiterranean DietVegiterranean Crispy Fruit Squares_2

2. Green Chia Pudding by Veggies Save the Day

3. 3-Ingredient Vegan Pancakes by Green Evi

4. Easy Oil-Free Granola by Feasting on Fruit

5. BLT Savory Oatmeal (*Omit Oil*) by The Mostly Vegan

6. Instant Pot Buckwheat Porridge by Veggie Primer

5-ingredient-savory-oatmeal7. Raw Peanut Butter and Jelly Collard Wrap by Lauren Vacula

8. Glamping: Easy Power Muesli by Champagne Tastes

9. Perfect Pumpkin Pudding by Garden Fresh Foodie

10. Sweet Potato Toast by It Doesn’t Taste Like Chicken (*Top with oil-free hummus, mashed avocado, smashed banana, or nut butter*)

11. Lemon Vanilla Bean Rawnola by Feasting on Fruit

5-ingredient-carrot-soup12. Easy Vegan Carrot Soup by Contentedness Cooking

13. Kachumber Salad by Vegan Richa

14. 5-Minute Lentil Tomato Salad by The Garden Grazer

15. Basil Mustard Salad by Eating Vibrantly

16. Detox Broccoli Soup by Contentedness Cooking

5-ingredient-avocado-mash17. Chickpea Avocado Mash with Lemon by The Garden Grazer

18. Tuna-Less Tuna Salad by Rouxbe Online Professional Plant-Based Cooking School 

19. Warm Asian Bok Choy and Mushroom Salad by Carob Cherub

20. Creamy Tomato, Basil, & Rice Soup by Sprinkles & Saturdays

21. Simple Spaghetti Squash by VegAnnie

5-ingredient-thai-green-curry-meatballs22. Thai Green Curry Meatballs by Contentedness Cooking

23. Hummus Tortilla Pizzas by Dreena Burton

24. “Hungry Guy” Burgers by Jazzy Vegetarian

25. Quick Avocado Pasta by Green Evi

26. Crispy Baked Potato Wedges by Carob Cherub

5-ingredient-portobello-fries27. Oil-Free Baked Portobello Fries by Fat-Free Vegan

28. Smoky Spiraled Sweet Potato Fries by Strength & Sunshine

29. Perfectly Crispy Baked Tofu by VegAnnie

30. White Bean Artichoke Burgers by A Virtual Vegan

31. Tofu Sofritas by Rouxbe Online Professional Plant-Based Cooking School 

5-ingredient-rainbow-collard32. Rainbow Collard Wraps by Phruitful Dish

33. Spicy “Refried” Lentil Dip by Veggies Don’t Bite

34. Frijoles de Cabo by Fried Dandelions

35. Yellow Split Pea Dip (Greek Fava) by Veggies Don’t Bite

36. Jalapeño Hummus by My Plant-Based Family

37. Crock Pot Potato Soup…A Bowl Full of Comfort by My Plant-Based Family

Bowls of Red Lentil Ragu and Fresh Pesto Zoodles38. Blueberry Balsamic Mint Cauliflower Steaks by Athletic Avocado

39. Red Lentil Ragu with Zucchini and Fresh Basil by Garden Fresh Foodie

40. Oil-Free Vegan Avocado Pesto by Glue & Glitter

41. Sweet Potato and Ginger Soup by Sweets and Greens

42. Gluten-Free Baked Oat Bread from The Vegiterranean Diet

5-ingredient-truffles43. 2-Ingredient Blueberry Ice Cream by Vegan Heaven

44. Mango Coconut Ladoo by Vegan Richa

45. Baked Apples in Parchment by Jazzy Vegetarian

46. 5-Minute, 5-Ingredient Chocolate Gelato by Dreena Burton

47. Maple-Raisin-Date Truffles by Jazzy Vegetarian

5-ingredient-choc-ice-cream48. Mint Chip Brownie Homemade Lara Bars by Feasting on Fruit

49. Vegan Coconut Panna Cotta by Green Evi

50. 4-Ingredient Vegan Chocolate Ice Cream by The Vegan 8

 

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Vegiterranean Baked Oat Bread (Vegan, Gluten-Free, Oil-Free)

Being gluten-free for many, many years, I find it almost torturous to witness people joyfully jumping into a basket of bread at IMG_3649-e1471754349458dinner, bundling up with a hearty sandwich for lunch, or just opting for a comforting breakfast of warm, crispy toast. I explored commercial gluten-free bread options, but many of them were not feasible, as they were either not vegan or the rest contained oils and/or other additives.

Thus, I was eager to find an easy, DIY version that meets all of my requirements so I could keep it on hand at home as a staple. When I was writing The Vegiterranean Diet and developing its recipe collection, I found the perfect excuse to develop my ideal recipe. And that is when this Baked Oat Bread was born…

Baked Oat Bread Recipe

Eating Vegiterranean would be incomplete without a staple whole grain bread to add to a meal. Enjoy this gluten-free, soft, and sentimental pure recipe guilt-free. Baking bread is the ultimate in science meeting art, so follow the directions carefully, ensure the yeast is fresh, and that you begin preparation several hours ahead of mealtime.

IMG_3648-e1471753407331Makes 1 loaf

1 1/2 teaspoons active dry yeast

2 tablespoons pure maple syrup

1 cups warm (not hot) water

3 1/2 cups oat flour

1 3/4 teaspoons salt

2 tablespoons hemp, poppy, pumpkin, sesame, or sunflower seeds (optional)

1. In a large bowl, combine yeast, maple syrup, and warm water. Stir gently with your fingers, cover with plastic wrap, and set aside until bubbles rise to the top, approximately 10 minutes.

2. Once the yeast become active, pour in oat flour, 1 cup at a time, stirring well. Add salt and stir until well combined. Cover with plastic and set aside in a dry, warm area and allow to sit for at least 90 minutes.

3. When dough appears puffy, and as risen, push it down, using the plastic wrap (it is very sticky) and cover again.

4. Preheat oven to 350 degrees.

5. Transfer dough to a silicon loaf pan and shape evenly throughout. You can sprinkle with a couple tablespoons of seeds, if desired. Bake for 20 minutes or until bread appears lightly brown on edges. Do not overcook. Remove from oven and allow to cool.

 

 

 

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Fettuccini Alfredo

This easy pasta dish, traditionally made with cheese, milk, butter and oil, has been given a healthy makeover, using cashews and white beans to create the creamy white sauce. The cashews add richness while the white beans help keep the calories down. Print Fettuccini Alfredo Prep time:  15 mins Cook time:  10 mins Total time:  25...

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30 Bountiful Breakfast Recipes Worth Waking Up For

No meal carries more controversy than breakfast. Skip it or prioritize it? Breakfast as a king or light and breezy? Grain-free or a hearty bowl? Smoothies and juices detoxifying or harmful? With so many questions, this one simple meal can be confusing. Well, what if you threw all the rules out the door and brought …

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