Like my previous recipe, fresh lemon and lemon zest are KEY to making this so delicious! I also think the balsamic vinegar gives it a great tangy sweetness. This is husband-approved! Better than store bought 🙂
Makes about 3 cups
3 cups cooked or canned (rinsed) chickpeas
1 lemon, juice and zest
1 ½ tbsp. tahini
1 tbsp miso
2 tbsp balsamic vinegar
2 garlic cloves, minced
½ tsp onion powder
¼ to ½ tsp sea salt (to taste)
Water to reach desired consistency (I used about 1/3 cup)
Blend all ingredients together in a food processor, scraping down the sides and adding water as needed. Feel free to add extra lemon or balsamic, or maybe some fresh herbs! Enjoy with veggies and crackers.
This is a very hearty stew. Beets are also super healthy for you. Beets are rich in natural nitrates, that your body can turn into nitric oxide. Nitric oxide helps open your arteries, allowing more blood to flow. This is how nitroglycerin pills work for people who have chest pain- the pills dilate the coronary arteries to increase blood flow. What eating beets and other nitrogen-rich food (like arugula, cilantro, basil and swiss chard) means for you is increased blood flow and possibly improved blood pressure. Beets not only help dilate your arteries, but also let your body extract more energy from that oxygen. One study* showed that after cyclists sipped beet juice, they performed at the same intensity level while consuming 19% less oxygen than the placebo group. Their “time to exhaustion” was also extended by over 90 seconds when their intensity level was increased. Think about what that implies for physical competitions, cycling or otherwise! You can hijack your body to increase efficiency! Beets are better than pills or steroids at increasing body endurance.
2 beets with greens (washed)
3 medium-large Yukon gold potatoes (quartered)
1½ cup shredded cabbage and carrot mix (I use coleslaw mix)
4 cups water + few tbsp
¼ cup non-dairy plain unsweetened milk
½ chopped onion
15 oz can roasted diced tomatoes
½ – 1 tsp salt (to taste)
2 tbsp fresh dill + more for serving
First, carefully peel the skin from the beets, and cut them into quarters or large chunks. Chop the greens and set aside. Bring the 4 cups of water, salt, potatoes, beets, and greens to boil in a large pot.
In a separate pan over medium heat, sauté the onion in a few tbsp. of water for a few minutes. Then stir in the tomatoes and reduce the heat to simmer for about 10 minutes.
After the beets and potatoes are tender (~30 minutes), remove the beets and potatoes and place in a bowl. Cut half of them into bite-size pieces, and place back in the pot. With the rest, either place in them in a food processor and blend with the milk, or mash them by hand (with milk) and return to the pot. Add in the cabbage/carrots, tomato mixture, and the 2 tbsp chopped dill to the large pot. Simmer the stew for about 10 to 15 minutes (add salt and pepper to taste). When serving, top each bowlful with lots of fresh dill.
*Reference: Bailey, SJ, Winyard P, Vanhatalo A, et al. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. J Appl Physiol. 2009; 107(4):1144-55.
These wraps are great for a light meal. They are fresh and crisp with a WONDERFUL cashew sauce. Tofu can be tricky, especially if you haven’t cooked it before. Here, I list the link that I recommend for baked tofu (I honestly didn’t use it this particular time). I hope to have a post in the future all about the ins and outs of tofu, and the different cooking methods.
16 oz baked tofu (*see recipe link below)
8 to 10 large romaine lettuce leaves
1 zucchini cut into “zoodles” (I used julienne peeler)
1 red or orange bell pepper chopped
¼ cup cilantro chopped
1 large carrot shredded (optional)
1/2 cup cashew butter
2 tbsp soy sauce or liquid aminos
3 – 4 tbsp lime juice
2 tbsp rice vinegar
1 tbsp liquid sweetener, like agave, maple syrup, or honey (if not strict vegan)
1 garlic clove minced
2 tsp thai red chili paste
Water to reach desired consistency
To make the sauce, mix all ingredients together in a small bowl and add water to reach desired consistency.
For each lettuce leaf, place a few cubes of tofu, and even amounts of vegetables. Garnish with the cilantro, and drizzle the cashew sauce on top. Feel free to use any extra sauce for dipping.
To make WFPB, I cut out the oil, and line my baking sheet with parchment paper. Also, for the lettuce wraps I recommend cutting down on the soy sauce by two or three tablespoons, because most of the flavor will come from the sauce.
This recipe is very versatile. I have made it many times, but it has never been the same twice! Variations can depend on what you have on hand. Here is the base recipe, with some of the many options you can use to adjust to your preferences:
Water as needed for desired consistency or thinning out nut butter)
Optional: 1 tsp toasted sesame oil
~4 to 8 cups Shredded cabbage or coleslaw (any type or color; I think the easiest is using the bagged shredded coleslaw, I used 2 eight oz sized bags for this particular time, and it had broccoli and carrots added)
½ to 1 cup Shelled edamame (I use frozen; feel free to try other beans or sprouted lentils)
½ to 1 cup Whole kernel corn (I use frozen)
1 cup Shredded carrots (or use coleslaw with carrots in it already)
1 Bell pepper chopped (I prefer red for sweetness)
Leafy greens (spinach or kale) chopped or torn
Nuts or seeds to top, for added crunch (here I used shelled sunflower seeds, but can use peanuts, almonds, cashews, pepitas, etc.)
Herbs: chopped cilantro and/or green onions
For slaw, place base slaw ingredients in large bowl and mix together. Add in the optional add-ins as desired.
For dressing, place the nut butter with a tbsp or two of water in a medium sized microwave safe bowl in the microwave for about 20 seconds to thin it out and make it easier to mix. Add the other dressing ingredients to the nut butter/water mix, and whisk together to achieve desired dressing consistency (feel free to adjust ingredients to taste). Pour the dressing on top of the slaw and toss/mix all together. Enjoy!