Vegiterranean Feast

Vegiterranean Feast

Making all things Vegiterranean on #LunchbreakLive with Jane Velez-Mitchell and Lisa Karlan…hummus, baba ganoush, easy caprese, and falafels. Bring your appetite and your questions!

Posted by Plant-Based Dietitian on Tuesday, February 21, 2017

 

Here are two of the recipes:

Easy Caprese

A simple, traditional dish, this combination satisfies as a perfect appetizer. Hearty in texture, but zesty and light in flavor, you can throw this together in minutes and enjoy as a light snack in the afternoon or before dinner.

Makes 2 to 4 servings

2 large heirloom or beefsteak tomatoes, sliced into 1/2-inch-thick slices
1/3 cup fresh basil leaves
4 ounces organic soft tofu, thinly sliced
2 to 3 tablespoons reduced balsamic vinegar

1. Layer the tomato slices on a large plate. Evenly place the basil leaves over the tomatoes, followed by the tofu slices. Drizzle the vinegar over all.
2. Serve immediately or store in an airtight container in the refrigerator for up to 2 days.
Note: You can use your favorite regular balsamic vinegar as is, or try reducing it. Using at least triple the amount of vinegar called for in the recipe in a saucepan (you can store the leftovers in the refrigerator for up to a week), bring the vinegar to a boil over medium heat, and then reduce the heat to low and simmer until at desired thickness, at least 20 to 30 minutes.

Hummus of the Earth

Hummus should be a food group with its infinite combinations of ways to enjoy. With the addition of cannellini beans and spices, this essential version is earthy, warm, and classic. Use it in sandwiches, as a dip, or in salad.

Makes 1 3⁄4 cups

2 cups cooked chickpeas, drained and rinsed if using canned
1 cup cooked cannellini beans, drained and rinsed if using canned
1⁄4 cup nutritional yeast
11⁄2 to 2 tablespoons freshly squeezed lemon juice with zest
11⁄2 tablespoons tahini
1 tablespoon tamari
3⁄4 teaspoon ground cumin
3⁄4 teaspoon smoked paprika
3⁄4 teaspoon ground chipotle powder
1⁄8 teaspoon crushed red pepper flakes

1. In a food processor, combine the chickpeas, cannellini beans, nutritional yeast, 1⁄4 cup water, lemon juice and zest, tahini, tamari, cumin, paprika, chipotle powder, and red pepper flakes, and puree until smooth, 30 to 60 seconds, scraping down the sides of the bowl as needed.
2. Serve immediately or store in an airtight container in the refrigerator for 3 to 4 days.

The rest of the recipes can be found in The Vegiterranean Diet.

The post Vegiterranean Feast appeared first on Plant Based Dietitian.

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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

 

easier

The post It Doesn’t Get Easier Than These 50 Whole Food Plant-Based Recipes with 5 Ingredients or Less appeared first on Plant Based Dietitian.

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No eggs? No problem! Live healthier and more compassionately by eating eggsactly egg-free… Here are 5 reasons why and how to substitute them in your diet: 1. One large (50 gram) egg contains almost 60% of its calories from fat and 187 milligrams of dietary cholesterol. Egg consumption is as bad for your endothelial cells …

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The average person gains 5-10 pounds over the holiday season. But it doesn’t have to be that way… Here are 3 tips for navigating the holidays healthfully all the while enjoying the festivities: 1. Go whole. Pick the wholest ingredients possible when preparing or enjoying dishes. Having the most fiber intact will enable satiety with …

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5 Reasons To Avoid Oils In A Healthy Diet

Question for the What Would Julieanna Do? Q&A: Why do you recommend minimizing or avoiding the use of oils in a healthy diet? Answer: Related Links: You Tube Video Answer Healthy Fat Intake Fatty Acid Composition of Fats and Oils Coconut Oil – Menace or Miracle Food Processing and Lipid Oxidation World’s Healthiest Foods’ What Factors …

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What is a “whole foods” diet?

Whole foods throughout the whole day! When I first started eating a plant-based diet, I heard the term “whole foods” a lot, and that a whole foods diet is very health-promoting. But I felt a little silly that I didn’t know what “whole foods” meant, exactly. I soon learned that it didn’t mean I had […]

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