Plant-Based Meal Prep

A lot of my health coaching clients tell me that sticking to a healthy diet during the work week can be tough. I always suggest meal prepping to help them make it through the week. Meal prep can be a little daunting though. Sometimes you’re not sure what to buy at the grocery store, how much food to prep, or if you have the right type of storage containers. And you want to make sure that you’re not spending hours on end in the kitchen on the weekend in order to have meals throughout the week.

Jackie Sobon has come to the rescue with her newest cookbook Vegan Yack Attack’s Plant-Based Meal Prep! Jackie takes the guesswork out of meal prep, making it simple and easy.

Jackie begins Plant-Based Meal Prep with meal preparation tips. Here you’ll find tips for staying organized, as well as lists of essential equipment and helpful ingredients.

Meal Plans

Diving into meal prep, Jackie starts with weekly meal prep menus for one person. There are 6 menus, so you’ll have enough meals to last you a month and a half if you follow it each week. Each menu has a grocery list along with guidelines to help make prep easy. The recipes are easy to make and they don’t take too much time, so you’re spending your precious day off standing in the kitchen. Each recipe makes 5 servings, so you’ll have enough to last throughout the work week.

The book also has mix and match menus, some for two people and some for four. In these meal plans, Jackie has included checklists and prep itineraries to help make the most of your time. The menus include lighter fare, high protein meals, and flavors of East Asia.

Creative Recipes

Even if you aren’t into meal prep and are just looking for some yummy recipes, you’ll really enjoy Plant-Based Meal Prep. Jackie is known for her deliciously flavorful and creative recipes, which you’re probably familiar with if you follow her blog Vegan Yack Attack. These recipes do not disappoint. I talking about dishes like Seitan Fusion Tacos, Blood Orange Freezer Waffles with Berry Compote, and Piña Colada Chia Pudding. These recipes are all easy to make, and they use easy to find ingredients.

The Chapters in Vegan Yack Attack’s Plant-Based Meal Prep include:

• Making Meal Prepping Easy
• Weekly Meal Prep for One
• Mix and Match for All
• Mix and Match Menus
• Beautiful Breakfasts
• Bunches of Lunches
• Array of Entrees
• Higher-Protein Meals
• Sheet Pan, Instant Pot, and Freezer Meals
• Kid-Friendly Food
• Basics and Bonuses
• Snack Attack
• Sauces, Spreads, and More

If you want to get organized and prepare your meals in advance, you need Vegan Yack Attack’s Plant-Based Meal Prep!

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Hash Brown-Crusted Frittata

While I do love a good omelet, sometimes I get a little anxious about the flipping. Frittatas are great because all you have to do is cook your favorite fillings in a pan, add your base, and leave it to the oven to take care of the rest. This breakfast frittata is rich in protein, easy to make, and delicious atop a bed of mixed greens.

Course Breakfast

Cuisine American

Keyword vegan frittata

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Servings 4 servings

Calories 370kcal

Author Jackie Sobon

Ingredients

• 1 tablespoon (15 ml) sunflower oil divided
• 8 ounces (225 g) frozen shredded potato hash browns
• 1/8 teaspoon salt
• ¼ teaspoon black pepper divided
• 2 cups (260 g) sliced bell peppers assorted colors
• 1 cup (110 g) sliced yellow onion
• 1 cup (135 g) chickpea flour
• 1/3 cup (30 g) nutritional yeast
• 2 tablespoons (16 g) cornstarch
• 2 teaspoons Kala namak Indian black salt
• 1 teaspoon onion powder
• ½ teaspoon baking powder
• ¼ teaspoon ground turmeric optional
• 14 ounces (425 ml) hot vegetable broth
• 1 15-ounce [425 g] can black beans drained and rinsed

Instructions

• In a 9-inch (23 ccast iron skillet or oven-safe pan, heat 2 teaspoons of the oil over medium heat. Add the hash browns, pressing gently to flatten them into an even layer. Cook until there is some browning on the first side, about 6 minutes, sprinkling the salt and 1/8 teaspoon pepper over the top while they are cooking. Carefully flip the patty onto a plate and set aside. Preheat the oven to 375ºF (190ºC, or gas mark 5).
• Add the remaining 1 teaspoon oil to the skillet along with the bell peppers and onion, and cook, stirring occasionally, until the onions are nearly translucent, about 5 minutes, then remove from the pan and set aside. While the peppers and onions are cooking, whisk together the chickpea flour, nutritional yeast, cornstarch, kala namak, onion powder, baking powder, and turmeric, if using, in a large bowl. Pour the hot vegetable broth into the chickpea flour mixture and whisk until combined.
• Slide the hash brown patty, uncooked side down, back into the skillet, then top with black beans and pepper-onion mixture. Whisk the chickpea mixture to recombine (don’t worry about how thin it iand pour it over the top. Place the skillet in the oven and bake for 33 to 35 minutes, or until the top is matte and slightly firm.
• Remove the skillet from the oven and let cool on a rack for 15 to 20 minutes before serving. If storing for later, wait 30 minutes before cutting the frittata into quarters. Transfer to 4 storage containers and store in the refrigerator for up to 7 days or in the freezer for up to 3 months (allow to defrost completely in the refrigerator before reheating).

Notes

Note: If you don’t have an ovensafe skillet or pan, brown the hash browns on the stovetop as instructed, then transfer them to a pie dish or springform pan before assembling.

 

Reprinted with permission from Jackie Sobon and Fair Winds Press, an imprint of Quarto Publishing Group USA Inc. © 2020

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Lemony Maple Cranberry Muffins

 

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With the tangy taste of lemon and dried cranberries, enhanced with sweet maple syrup and a dash of wheat germ (for extra added nutrition), this lovely muffin is totally tasty!

Author: Laura Theodore

Yield: 12 muffins

Ingredients

• 11/4 cups nondairy milk
• ¼ cup freshly squeezed lemon juice (from about 2 medium lemons; zest the lemons first, before squeezing)
• 2 cups whole wheat flour
• ⅓ cup toasted wheat germ
• 11/2 teaspoons baking powder
• ½ teaspoon baking soda
• ½ teaspoon lemon zest
• ⅔ cup firmly packed dark brown sugar
• ¼ cup maple syrup
• ¼ cup water
• 1 tablespoon extra-virgin olive oil
• ½ cup sweetened dried cranberries

Instructions

1. Preheat the oven to 375 degrees F. Liberally coat a 12-cup standard muffin tin with vegan margarine. Put the nondairy milk and the lemon juice into a small bowl or pitcher, and let
2. stand while preparing the batter.
3. To make the batter, put the flour, wheat germ, baking powder and baking soda into a large bowl and stir with a dry whisk until combined. Add the lemon zest and stir with the whisk to combine. Add the brown sugar and briskly whisk to combine. (There will be little flecks of the brown sugar still visible in the flour mixture, but that is fine).
4. Add the maple syrup, water, olive oil and nondairy milk/lemon mixture, and stir with a large spoon to combine. Fold the cranberries into the batter.
5. Divide the batter evenly among the 12 muffin cups. Bake for 25 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Put the muffin tin on a wire rack and loosen the sides of the muffins with a knife. Let the muffins cool for 10 minutes. Carefully remove the muffins and put them directly on the wire rack. Let cool 5 minutes and serve. Covered tightly and stored in the refrigerator, leftover muffins will keep for about 3 days.

Notes

Recipe and photo byLaura Theodore, from Jazzy Vegetarian's Deliciously Vegan. Published by Scribe Publishing, ©2018, reprinted by permission.

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Breakfast Food

I have a menu board in my dining room with a quote from Parks and Recreation’s Ron Swanson on it. It says, “There has never been a sadness that can’t be cured by breakfast food,” and I agree. Breakfast is my favorite meal of the day, and I could eat breakfast food for lunch and dinner, too!

I’ve found that a lot of people have difficulties figuring out what to make for breakfast after they’ve gone vegan. On the Standard American Diet, breakfast tends to revolve around eggs, bacon, sausage, and cheese. What do you do once you remove those foods from your diet? Fortunately, The Ultimate Vegan Breakfast Book by Nadine Horn and Jörg Mayer is here to help!

The Ultimate Vegan Breakfast Book

I loveThe Ultimate Vegan Breakfast Book! It’s chock-full of recipes for breakfast, brunch, and breakfast for dinner. In it, you’ll find quick and easy breakfast dishes as well as meals that might take a little longer and are perfect for lunch. There are smoothies, porridges, breakfast sweets, teas and coffees, and even homemade milks. It’s a breakfast lover’s dream!

Nadine Horn and Jörg Mayer start the book with some early morning inspiration, because for most people, a smooth morning routine is the key to a good day. They also talk about some of the key ingredients in their breakfast recipes, such as nuts, berries, seeds, and grains.

Coffee or Tea?

Jörg is a coffee lover, so he’s included information on how to brew the perfect cup of joe. He discusses preparation methods, what to buy, and where to buy it from. Like me, Nadine likes to start her day with a cup of tea, so she shares tips on making a good cuppa. She explains the different types of teas, their origins, and how to brew them.

The Recipes

Whether you only have a few minutes in the morning or you have enough time for leisurely meal, you’ll find the perfect recipe to start your day in The Ultimate Vegan Breakfast Book. There are make ahead meals, like Coconut Chia Pudding and “Nana Nice Cream, as well as brunch feasts, such as a Breakfast Frittata and Mini Breakfast Quiches.

If you like to start your day with sweet treats, you’ll find recipes for muffins, donuts, and blondies. If you’re a savory person, like me, you’ll enjoy the Tofu Omelet or Breakfast Burger. There are also recipes for DIY pantry staples, such as Pesto Bread, Breakfast “Meats”, and nut-based milks.

The Chapters in The Ultimate Vegan Breakfast Book include:

• Smoothies, Juices & Co.
• Breakast on the Go
• One-Bowl Wonders
• Hot Off the Stove
• The Sweeter Side of Mornings
• Weekend Brunch
• Coffee, Tea & Co
• Pantry

If, like Leslie Knope, you often wonder why anyone would ever eat anything other than breakfast food, The Ultimate Vegan Breakfast Book is the book for you!

Super Antioxidant Shake

 

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The antioxidant chemical compounds called anthocyanins that give blueberries their dark blue color also help your body relieve stress, and neutralize free radicals.

Author: Nadine Horn and Jörg Mayer

Recipe type: Smoothie, Breakfast

Yield: 2 shakes

Ingredients

• ½ cup (70 g) fresh or frozen blueberries
• 2 cups (500 ml) almond milk
• 21/2 tablespoons ground flaxseed
• 11/2 tablespoons maple syrup
• 2 tablespoons goji berries
• 2 tablespoons chia seeds

Instructions

1. Place the blueberries, almond milk, flaxseed, and maple syrup in a food processor or high-speed blender and process until smooth.
2. Divide between two glasses and top with the goji berries and chia seeds. Place in the fridge for 5 minutes for the chia to swell before serving

Notes

Recipe from The Ultimate Vegan Breakfast Book: 80 Mouthwatering Plant-Based Recipes You’ll Want to Wake Up For © Nadine Horn and Jörg Mayer, 2016. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold. experimentpublishing.com

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Naturally Sweet Vegan Treats

As a health coach, I guide my clients to follow a healthful diet. It can be challenging for them to stay on track when cravings for desserts strike. I follow a healthy vegan diet myself, but I consider myself to be a chocoholic, so I get it. I always suggest curbing cravings with healthy treats. And Marisa Alvarsson’s new cookbook Naturally Sweet Vegan Treats is here to help.

No Refined Sugar or Artificial Sweeteners

As you may have guessed from the title, Naturally Sweet Vegan Treats is dedicated to healthy plant-based desserts. The book contains more than 85 recipes, which are all free from refined sugar and artificial sweetener. These treats are sweetened with natural alternatives, such as nuts, spices, vegetables, fruit, maple syrup, and coconut sugar.

Most of the book’s desserts are made with whole-grain flours, and some feature hidden veggies, too. Many have gluten-free options, and of course, all are free from animal products such as eggs, butter, and cows’ milk.

Vegan Baking

Many people tell me that they know how to cook vegan, but baking can be tricky, since they’re not sure how to replace animal products in treats. Marisa has included lists of egg replaces and dairy alternatives to make things easier. She also includes a list of her favorite natural sweeteners, too.

Quite a lot of the recipes in Naturally Sweet Vegan Treats are great-tasting, healthy vegan versions of classic favorites such as Chocolate Cupcakes with Fudge Frosting, Gingerbread Cookies, and Veggie Patch Brownies. There are creative new-to-me treats, to, like Pear and Cardamom Pudding, and Saffron & Marzipan Lucia Scrolls, and Banana Kladdkaka.

Not Just Cake and Pie

While you will find plenty of recipes for cakes, pies, and cookies that are perfect for celebrations in Naturally Sweet Vegan Treats, you’ll also find everyday treats such as puddings, muffins, breads, and even scones. Some will feed a crowd, such as the Double Choc Doughnuts, while others are perfect for date night, like the Blueberry Crumble for Two.

Since Marisa was born in London and lives in Sweden, she’s including some European favorites, too. “Hobnots” with Rosemary and Chocolate are inspired by the British favorite Hobnobs. No-Bake Love Yummies are based on the Swedish classic kärleksmums.

There’s a chapter devoted to raw treats, too, which is great for the warm summer months when the last thing anyone wants to do is turn on the oven. Here you’ll learn how to make Neapolitan Ice Cream Cake, Choc-Hazelnut Truffle Bites, Strawberries and Cream Fudge, and much more!

Not Just Dessert

Marisa has also included a chapter of sweet breakfast dishes in the book. Who wouldn’t want to wake up early when Chocolate Cake Batter Waffles, Pumpkin Spice Pumpkin Pancakes, or Pull-Apart Chocolate Chip Oatmeal Bread is on the menu?

If you prefer to make your own pantry basics rather than purchase them, you’ll love the book’s final chapter. Marisa makes it super easy to whip up your own oat milk, gluten-free pie crust, and chocolate ganache.

The Chapters in Naturally Sweet Vegan Treats include:

• A Sweet Start
• A Little Sweetness Every Day
• Raw and Unbaked
• Celebaking
• Plant-Based Pantry

If you want to have your naturally-sweetened cake and eat it, too, Naturally Sweet Vegan Treats is the book for you!

Sweet Potato Pie Baked Porridge for Two

 

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Let it be known, I am rather obsessed with porridge. And I have a major thing for sweet potatoes and the fragrant spices found in every self-respecting Swedish pantry. So this recipe is everything I could want in a nourishing breakfast! Think along the lines of sweet potato pie in the form of a bowl of oatmeal meets a spiced muffin fresh from the oven. It might sound strange, but trust me on this one. This baked porridge is gluten-free, oil-free and even fruit-free (for those minding their fructose intake) and can be made completely unrefined sweetener-free too. The most important thing to me and my kids, however, is that these baked breakfast treats are yummy, satisfying and warmingly comforting. There’s plenty here for little ones to get involved with prep-wise too, from the measuring of dry ingredients to the mashing of sweet potato. Actually, I am not sure what my kids like more, the process of making it or the end result.

Author: Marisa Alvarsson

Yield: 2 servings

Ingredients

• 2 teaspoon (10 ml) melted coconut oil for greasing, optional
• 1 cup (95 g) gluten-free rolled oats
• 1 teaspoon baking powder
• 1½ teaspoon (4 g) ground cinnamon
• ¼ teaspoon ground nutmeg
• ¼ teaspoon ground cardamom
• ¼ teaspoon ground ginger
• Pinch of salt
• ½ cup (110 g) sweet potato purée
• 1 cup (250 ml) coconut or nut milk
• 1–2 tablespoon (15-30 ml) maple syrup, optional, or 1–2 tablespoon (15–30 ml) coconut milk
• 1 teaspoon vanilla extract
• ¼ cup (30 g) chopped walnuts or pecans

Instructions

1. Preheat the oven to 350°F (180°C) and lightly grease a small baking dish (or two large ramekins) with a little melted coconut oil.
2. In a medium-size bowl, mix the oats, baking powder, cinnamon, nutmeg, cardamom, ginger and salt. Add the purée, milk, syrup and vanilla and mix to combine well.
3. Spoon the porridge mixture into a dish (or ramekins) and top with chopped walnuts or pecans. Bake for 20 to 25 minutes, depending on the desired consistency (a longer baking time will produce a firmer set).
4. Let stand for a few minutes to cool slightly, then serve with a little almond milk and/or coconut cream and finish with a sprinkle of extra cinnamon, if you like.

Notes

Recipe Notes: To make this nut-free, omit the nuts (replace with pepitas, if you like) and use coconut milk.

To make it oil-free, use nonstick bakeware.

To make it sweetener-free, omit the maple syrup.

Reprinted with permission from Naturally Sweet Vegan Treats by Marisa Alvarsson, Page Street Publishing Co. 2018. Photo credit: Marisa Alvarsson.

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In my health coaching practice, I often see people who worry about macronutrients. There are those who are afraid of carbs and others who won’t even touch a health fat, such as an avocado. My philosophy is that if you eat a diet that’s full of a large variety of whole plant foods, you don’t need to worry about macronutrients, and I try to convey that ideology to my clients, too. It’s also the school of thought behind Mindful Vegan Meals by Maria Koutsogiannis, as well.

Mindful Vegan Meals

In Mindful Vegan Meals, Maria shares the story of her battle with bulimia and how she was able to overcome it with a plant-based lifestyle. She was once carb-phobic, but she now loves burgers, pizza, pasta, and sandwiches, and she shares her favorite recipes with us in this mouthwatering cookbook.

The vibrant recipes in Mindful Vegan Meals are packed with nutrients, but they don’t lack in flavor. You’ll find recipes for such delicious dishes as Roasted Red Pepper Rigatoni Cake (yes, rigatoni cake, you read that correctly!), A Taste of Thanksgiving Meatballs, Confident Kick Black Bean & Sweet Potato Breakfast Burrito, and Ultimate Gooey Energy Bites.

Being of Greek descent, Maria has also included a lot of recipes for veganized versions of traditional dishes as well. She’s included Rice and Dill Stuffed Grape Leaves (Dolmades), Spinach Pie (Spanakopita), and Greek-Style Jackfruit Gyros with Vegan Tzatziki and “Fries.”

She’s also included recipe for do-it-yourself vegan pantry essentials, such as Vegan Parmesan Cheese, Butternut No-Cheese Sauce, and Creamy Roasted Cashew Nut Butter.

Maria sprinkles little facts about food throughout the book, and she includes personal stories with her recipes. Her sense of humor shines throughout, so you’ll almost feel like you’re cooking alongside a friend in the kitchen

Chapters in Mindful Vegan Meals Include:

• Carby, Hearty and Comforting Mains
• Back to my Roots
• Energy-Packed Salads
• Falling in Love with Breakfast
• Fueling & Refreshing Beverages
• Treat Yourself, You Deserve It
• Add Pizzazz to Your Food

Green Waffles

Because breakfast is my favorite meal of the day and green is my favorite color, I’m sharing Maria’s recipe for Green Waffles with Creamy Corn Salsa with you today!

Green Waffles with Creamy Corn Salsa

 

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This breakfast is for all my savory lovers. When I was recovering from bulimia it was really hard to even think about eating a heavy breakfast, let alone waffles. This recipe is really important to me because I realized eating waffles does not have to be bad for you. Instead you can take zucchini and spelt flour and make a beautiful meal to start your day!

Author: Maria Koutsogiannis

Yield: 4-6 servings

Ingredients

WAFFLES

• 2 tbsp (15 g) ground flaxseed, 6 tbsp (90 ml) warm water
• 1 cup (384 g) zucchini, grated and put through cheesecloth or cloth to remove all water
• ½ cup (80 g) yellow onion, grated
• 2 cloves garlic, pressed
• ¼ cup (15 g) cilantro, very finely chopped
• 1 tbsp (15 ml) extra virgin olive oil
• Salt and pepper to taste
• 1 cup (120 g) spelt flour
• 1 cup (160 g) oats
• 1 tbsp (15 g) baking powder
• ½–¾ cup (120–180 ml) almond milk, unsweetened

WARM CORN SAUCE

• 1 tbsp (15 ml) extra virgin olive oil
• ½ cup (80 g) yellow onion, finely chopped
• 2 garlic cloves, finely chopped
• 2 cups (330 g) yellow corn, steamed or roasted
• Salt and pepper to taste
• 1 small jalapeño, diced and seeded
• ¼ cup (15 g) cilantro, finely chopped
• Few leaves of basil, cut finely, lengthwise
• 1 (13.5-oz [400-ml]) can full-fat coconut milk

Instructions

1. Add the ground flaxseed and water to a small ramekin. Give it a little stir and let it sit for about 10 minutes.
2. Add the zucchini, onion, garlic, cilantro, olive oil, salt and pepper, spelt flour, oats, baking powder and almond milk to a large mixing bowl and stir until well-combined. (Start with ¼ cup [60 ml] almond milk and add up to ½ cup [120 ml] to reach a really moist-on-the-inside waffle, adding 1 tablespoon [15ml] at a time.) Fold in the flaxseed mixture then stir one last time, making sure there are no lumps.
3. Heat your waffle maker; when hot, spray with coconut oil. Use a ladle to spoon the waffle batter onto the waffle maker and cook for about 5 minutes or until golden brown. Repeat this process, including spraying with coconut oil, with the rest of the batter. Keep the waffles warm on a plate or baking sheet in the oven set on very low heat while the rest of them cook and you prepare the corn sauce.
4. While the waffles are cooking, make the corn sauce. In a medium-sized pan or skillet, heat the olive oil for 30 seconds. Add the onion and cook down on medium heat until translucent. Add your garlic and corn and cook over medium to low heat for about 10 minutes, or until the corn is soft and tender. Add the salt and pepper, jalapeño, cilantro and basil and cook for another 10 minutes on low. Add the coconut milk and cook for another few minutes or until hot throughout.
5. Dollop the warm corn sauce onto your waffles and thank me later!

Notes

Did You Know?
It is believed that spelt flour was first used about 8,000 years ago, making it one of the oldest cultivated crops in human history! With a nutty and slightly sweet flavor, spelt is a grain related closely to wheat but containing less gluten and more protein.

Recipe reprinted from Mindful Vegan Meals by Maria Koutsogiannis with permission.

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Dennis gave me an air fryer for Christmas in 2015. I was super excited to receive it, but once I got it unpacked and set up on the kitchen counter, I wasn’t quite sure what to do with it. Its maiden voyage was taken while heating up a package of Trader Joe’s vegetable spring rolls. After that I occasionally used it for packaged frozen snacks and French fries, but I wasn’t too sure what else I could do with it. Then my friend Kathy Hester reached out and said she was working on an air fryer cookbook and asked if I’d be interested in recipe testing for it. I jumped at the chance to learn more creative ways to use my handy new gadget.

Vegan Cooking in Your Air Fryer

Vegan Cooking in Your Air Fryer is now available, and I’m super excited to share it with you today along with Kathy’s Nutty French Toast recipe!

If you’re new to using an air fryer, Vegan Cooking in Your Air Fryer will help you get started. Kathy includes lots of tips and tricks, and she answers just about any question you might have about it. She also shares resources for her favorite air fryer accessories.

If you’re an air fryer pro and want to dive right into cooking, you’ll be pleasantly surprised to find a wide variety of recipes in Vegan Cooking in Your Air Fryer. Recipes range from easy breakfast dishes, such as the Quick and Easy Tofu Breakfast Sandwich and Mixed Veggie Hash, to main dish options, including Cajun French Fry Po’ Boys and Country-Fried Cauliflower Steaks –two of my favorite recipes from the book.

Did you know that you can bake in your air fryer? You can! I loved the Blueberry Cake for 2 and the Carrot Cake in a Mug. Kathy includes a lot of DIY pantry staples, too, including Extra-Tangy Cashew Cheese and Savory Onion Cream.

The chapters in Vegan Cooking in Your Air Fryer include:

• Make It Yourself
• Healthy Snacks
• Mains
• Side Dishes and Appetizers
• Breakfasts
• Desserts

Nutty French Toast

French toast was a favorite of mine years ago, before I went vegan. I gave it up briefly after I made the transition to veganism, as I didn’t know how to make it without eggs. Since then I’ve discovered just how easy it is to make, and Kathy makes it even easier with this recipe for Nutty French Toast. I absolutely love the addition of pecans!

If you have an air fryer, you need Vegan Cooking in Your Air Fryer!

Air Fryer Nutty French Toast

 

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French toast is a perfect way to start a weekend. This recipe takes it over the top with crunchy pecans and crispy oats. You can cut the bread into fingers to make them even more fun to eat!

Author: Kathy Hester

Yield: Makes a little over 2 cups - enough for 10 - 12 pieces of toast

Ingredients

• 1 cup (99g) rolled oats
• 1 cup (113g) pecans, or nut of your choice
• 2 tablespoons (12g) ground flax seed
• 1 teaspoon (2g) ground cinnamon
• 8 pieces of whole grain vegan bread, regular or cinnamon raisin (*use gluten-free bread)
• ¾ cup nondairy milk (plain or vanilla)
• maple syrup, for serving

Instructions

1. Make the topping by adding the oats, nuts, flax seed and cinnamon to your food processor and pulse until it looks similar to bread crumbs. Do not over blend. Pour into a shallow pan that's large enough to dip your bread slices in.
2. Add the nondairy milk to a second container, then soak one or two pieces of the bread for about 15 seconds, turn and soak the other side. You don't want to leave it long enough to become mushy.
3. Place the amount that fits into your air fryer basket at once time without overlapping. Cook at 350 degrees for 3 minutes, then flip the bread and cook 3 more minutes.
4. Repeat until all the bread is coated and cooked.
5. Serve topped with maple syrup.

Notes

gluten-free option*, soy-free, no oil added

Recipe by Kathy Hester. Reprinted by permission of Page Street Publishing

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Chai spices are a delightful addition to your next chia pudding! I love the warming, spicy flavors in a good mug of chai tea, and here it’s converted into breakfast form.  The cool part about this Chai Spiced Chia Pudding is that it contains no refined sugar. It’s date-sweetened, so it’s decadent enough to serve as a dessert but healthy enough to eat for breakfast.

More chia goodness: Cherry-Vanilla Chia Seed Pudding, Cranberry-Chia Bubble Tea, Chia Seed Citrus Cooler

Chia pudding is very filling, so if you do decide to serve this as a dessert, you can get most likely get two servings out of the recipe below. Or eat the whole thing for dessert. I don’t judge – in fact, I’ve done it many times.

It does take a long time for chia pudding to set up. Chia pudding has a texture similar to tapioca, but smaller. You don’t have to cook your Chai Spiced Chia Pudding, but you do need to give the chia seeds time to drink in all of the liquid. They’ll plump up considerably, and you’ll have a thick, spoonable pudding when it’s ready to serve.

If you’re planning to serve this as a dessert, throw the ingredients together in the morning. For breakfast, stir it up the night before, so it will be ready to eat when you wake up.

Chai Chia Pudding

 

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Chai spices are the key to this rich, flavorful Chai Chia Pudding that's a perfect breakfast for one or dessert for two. It only takes about five minutes to throw together!

Author: Becky Striepe

Recipe type: breakfast

Yield: 2 servings

Ingredients

• 1 cup soy milk (or your favorite vegan milk)
• ½ teaspoon ground ginger
• ½ teaspoon cinnamon
• ¼ teaspoon ground cardamom
• pinch of ground cloves
• pinch of black pepper
• 1 date
• 3 tablespoons chia seeds

Instructions

1. Blend the soy milk, spices, and dates until you have a smooth mix.
2. Pour into a pint jar, and add the chia seeds. Stir well to combine. Seal the jar, and give it a good shake before sticking it into the fridge.
3. Refrigerate overnight and enjoy in the morning!

Notes

The 2 hour "cooking time" is really just the time that the pudding needs to set in the fridge. You don't have to be there for that!

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Classic Vegan Waffles

 

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Author: Zsu Dever

Yield: 10 to 12 (3 x 3-inch) waffles

Ingredients

• 2 cups unbleached all-purpose flour
• 3 tablespoons granulated organic sugar
• 2 teaspoons baking powder
• 1 teaspoon sea salt
• 1 cup nondairy milk
• ½ cup aquafaba (see Note)
• ¼ cup canola or other neutral oil
• 1 teaspoon pure vanilla extract

Instructions

1. Combine the flour, sugar, baking powder, and salt in a medium bowl. Whisk or sift to distribute the ingredients equally.
2. Combine the milk, aquafaba, oil, and vanilla in a small bowl and mix well. Add the milk mixture to the flour mixture and whisk gently into a smooth batter. Set the batter aside to hydrate while the waffle iron heats up.
3. Heat the waffle iron according to the manufacturer’s instructions, and add the required amount of batter to the hot iron (usually about 1 cup of batter). Cook until the desired doneness is reached and transfer the waffles to a wire rack. The waffles will become crisp in about 30 seconds. Serve hot.

Notes

Although aquafaba is best if homemade using the recipe provided in the book, you can use aquafaba from canned chickpeas. Use the organic, low-sodium, canned chickpeas and strain off the liquid into a measuring cup using a fine mesh strainer. Note the amount of liquid you acquired, then add it to a medium saucepan and bring to a boil. Reduce to a simmer and cook until the liquid reduces by ⅓. Cool the aquafaba completely before using.


From Aquafaba, copyright © 2016 by Zsu Dever. Used by permission.

3.5.3226

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We’re a culture obsessed with protein. I’m amazed at the amount of people who have asked me where I get my protein or tell me that they’d like to go vegan but they “need their protein.” Are people really lying in bed at night worrying about their protein intake? Really, folks, it’s not difficult to get adequate amounts protein on a vegan diet. And in Protein Ninja, Terry Hope Romero shows just how easy it can be.

Protein Ninja is a companion piece to Terry’s 2014 book Salad Samurai, and the books complement each other well. Where most of the meals in Salad Samurai were light and refreshing, the dishes in Protein Ninja are hearty and filling.

Terry starts the book with some ninja basics, including tips on cooking and freezing beans and grains, handy items to keep stocked in your pantry, and a primer on protein powders. If you’re already a pro at protein-packed cooking, you can skip ahead to the recipes.

Protein Ninja is chockfull of recipes that used beans, nuts, seeds, tofu, tempeh, or seitan. Many of the dishes are turbo charged with an added boost of protein in the form of protein powder, too. Terry uses different powders, such as pea, hemp, and brown rice. We’re not just talking about smoothies and cereals here, although there are plenty of recipes for those. There are recipes for pancakes, waffles, toasts, scrambles, breads and biscuits, burgers, bowls, sweet treats, and much more.

Terry is an experienced chef, and her recipes reflect her culinary knowledge. Some of them have long lists of ingredients, while others just use a few simple components. Some take a while to prepare, while others cook up in just a few minutes. All of the dishes in Protein Ninja are extremely flavorful and well worth the effort.

I’ve made four recipes from Protein Ninja so far. In any new cookbook, I almost always gravitate to the macaroni and cheese recipe first, so the first meal the menu was Pro Mac with Roasted Broc. This was easy to make and I had almost all of the ingredients on hand already. This dish was really tasty, and I loved that the “cheese” contained butternut squash for an added nutrient boost. Next up was the Baked Veggie Pan Omelet, which was perfect for lazy Sunday brunch. Because I know that Terry can make a mean salad, I tried the Korean Tofu Taco Salad, which is probably now my new favorite lunch recipe. It took a little while to prepare because there were a lot of components, but it was well worth it. I’ve been on a quest for quick and easy breakfast dishes, so I also made the rich and chocolaty Chocolate Maca Chia Pudding, which I will definitely be making again. I doubled the recipe so that Dennis and I would have enough for today days, and I served with lots of cherries and cacao nibs. I have lots more recipes in Protein Ninja bookmarked, so I know I’ll still be cooking with it in the weeks ahead.

Protein Ninja is the perfect book for athletes, those worried about their protein intake, or anyone who is just looking for a collection of super delicious recipes.

Granola & Almond Butter Baked Apples

Makes: 4 Stuffed Apples | Time: About an Hour

Baked apples stuffed with a hearty filling are a standby treat for me during cooler months. This recipe may be in the sweets chapter, but gravitate toward these for breakfast often, or a substantial snack served cold. The combination of melting, tender baked apple and the hemp protein and almond butter filling reminds me just a little of a tiny deconstructed frangipane tart, the classic tart of baked fruit nestled in dense almond paste custard. These are best made with large, firm baking apples, such as Granny Smith, Braeburn, Cortland, or even Fuji.

Ingredients:

• 4 large baking apples
• ¼ cup smooth almond butter
• ¼ cup unflavored or vanilla-flavored hemp protein powder
• ⅓ cup unsweetened vanilla or plain almond milk
• 1 tablespoon pure maple syrup
• ½ teaspoon ground cinnamon
• 2 tablespoons raisins or dried cranberries

Topping:

• 4 heaping tablespoons vegan granola, any kind you like
• 4 teaspoons pure maple syrup
• Ground cinnamon

Preparation:

Preheat the oven to 350°F and have ready an 8 x 8-inch baking dish.

With a paring knife, remove and discard the core and seeds from the apples but leave the bottom intact.

In a small bowl, use a fork to mix together the almond butter, hemp protein, almond milk, maple syrup, and cinnamon.

Pack the bottom of each apple with a quarter of the raisins. Firmly pack the almond butter mixture into each apple: Use a spatula or the fork to mash it into the center of each apple and smooth down the top. Place the apples, filling side up, in the baking dish.

Excerpted from Protein Ninja: Power Through Your Day with 100 Hearty Plant-Based Recipes That Pack a Protein Punch by Terry Hope Romero. Copyright © 2016. Available from Da Capo Press Lifelong Books, an imprint of Perseus Books, LLC, a subsidiary of Hachette Book Group, Inc.

Book review reprinted with permission from Dianne’s Vegan Kitchen.

We have a copy of Protein Ninja for one lucky winner. Follow the instructions below to enter. Contest ends at midnight eastern time on September 4th. U.S. residents only, please. Good luck!

a Rafflecopter giveaway

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Quinoa Breakfast Pilaf

This simple recipe lets the flavors of its ingredients shine, creating a meal that’s beautiful to look at and good for you as well.

Ingredients

• 1 cup (235 ml) water
• 1 cup (235 ml) unsweetened pineapple juice, plus more for serving
• 1 cup (170 g) dry ivory quinoa, rinsed and drained
• 2 tablespoons (30 ml) pure lemon juice
• 1 cup (150 g) pomegranate seeds (see Recipe Notes)
• Orange zest, to taste and optional
• 2 tablespoons (11 g) minced fresh mint, optional
• 1 cup (140 g) dry roasted whole cashews, coarsely chopped (see Recipe Notes)
• ½ cup (30 g) toasted unsweetened coconut flakes (see Recipe Notes)

Preparation

In a saucepan fitted with a lid, bring the water and pineapple juice to a boil. Add the quinoa, lower the heat, and simmer covered until the liquid is absorbed and the quinoa is tender, about 15 to 20 minutes. Let stand 5 minutes. Fluff with a fork, and set aside to cool to room temperature.

In a medium bowl, gently fold the lemon juice, pomegranate seeds, and zest into the quinoa. Divide into 4 portions, and top each portion with 1 ½ teaspoons mint, ¼ cup (35 g) cashews, 2 tablespoons (8 g) coconut flakes, and a drizzle of (warm or cold) pineapple juice. Serve immediately.

Yield: 4 servings

Recipe Notes

For extra sweetness, add 1 tablespoon or more (20 g or more) pure maple syrup or agave nectar to the grains once cooked.

For extra creaminess, stir a little vegan yogurt (plain or vanilla, unsweetened or not) in the pilaf.

To toast coconut flakes, preheat the oven to 325°F (170°C, or gas mark 3). Place the flakes on a baking sheet. Bake until golden brown and fragrant, stirring occasionally to prevent burning, about 10 minutes total. Set aside to cool.

To roast cashews, preheat the oven to 325°F (170°C, or gas mark 3). Place the cashews on a baking sheet. Bake until golden brown and fragrant, stirring occasionally to prevent burning, about 15 minutes total. Set aside to cool.

You can replace some or all of the pomegranate seeds with cubed fresh pineapple, mango, or chopped slices of orange.

We love to eat this with other grains as well by combining half of the quinoa with 1 cup (174 g) cooked millet (as pictured).

From The Great Vegan Grains Book @2015 Celine Steen and Tamasin Noyes. Reprinted with permission from Fairwinds Press.

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