Avocado Salad Parfaits

 

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Author: Laura Theodore

Yield: 4-5 servings

Ingredients

Dressing

• Juice from half a medium lemon
• 1 small clove garlic, minced
• 1 teaspoon extra-virgin olive oil (see note)
• ⅛ teaspoon sea salt, plus more as needed

Salad

• 10 to 14 grape or cherry tomatoes, halved or quartered
• 1 medium-to-large avocado, pit removed, peeled and diced

Instructions

1. Put all of the dressing ingredients in a small bowl and whisk briskly to emulsify. Put all of the salad ingredients in a medium-sized bowl. Pour in the dressing and gently stir to combine. Season with more salt, to taste. Cover and refrigerate 30 to 60 minutes before serving. To serve as a fancy first course, spoon into pretty glasses, displayed on a decorative plate.

Notes

Chef’s Note: For an oil-free dressing, omit the olive oil and proceed with the recipe as directed.

Recipe from Laura Theodore's Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet © Laura Theodore (Jazzy Vegetarian, LLC 2015), reprinted by permission. Photo by David Kaplan.

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Lime and Coconut Corn Muffins

 

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Author: Laura Theodore

Yield: 12 Muffins

Ingredients

• 3 tablespoons flaxseeds
• 1½ cups whole wheat flour
• 1 cup fine grind cornmeal
• ½ cup raw unsweetened shredded dried coconut
• 1½ teaspoons baking soda
• 1 teaspoon baking powder
• 2⁄3 cup Sucanat, brown sugar or your preferred dry sweetener
• 1½ cups filtered or spring water
• ¼ cup maple syrup
• 3½ tablespoons freshly squeezed lime juice

Instructions

1. Preheat the oven to 375 degrees F. Line a twelve-cup standard muffin pan with paper liners.
2. Put the flaxseeds in a high-performance blending appliance and process into fine flour. Transfer to a large bowl. Add the whole wheat flour, cornmeal, coconut, baking soda, baking powder and Sucanat (or brown sugar); stir with a dry whisk to combine. Stir in the water, maple syrup and lime juice. Mix just until incorporated.
3. Divide the mixture among the lined muffin cups. Bake for 24 to 27 minutes, or until golden and a toothpick inserted in the center of a muffin comes out clean. Put the pan on a wire rack. Let cool for about 5 minutes.
4. Carefully remove the muffins from the pan and cool for about 10 minutes longer. Covered tightly and stored in the refrigerator, leftover muffins will keep for about 3 days.

Notes

Recipe from [i]Laura Theodore's Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet[/i] © Laura Theodore (Jazzy Vegetarian, LLC 2015), reprinted by permission.

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Four-Ingredient Chocolate Chip Oatmeal Cookies

 

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Author: Laura Theodore

Yield: 16-18 cookies

Ingredients

• 2 large, ripe bananas
• 1¼ cups rolled oats
• ⅓ cup raisins
• ⅓ cup vegan dark chocolate chips

Instructions

1. Preheat the oven 375 degrees F. Line a large baking sheet with unbleached parchment paper.
2. Put the bananas in a medium-sized bowl and mash with a potato masher or large fork until smooth. Add the oats, raisins and chocolate chips; stir to combine.
3. Using a cookie scoop or large spoon, drop a heaping tablespoonful of the cookie batter onto the lined baking sheet, gently flattening it with a rubber spatula or clean fingertips. Continue in this manner with the remaining cookie dough.
4. Bake for 13 to 17 minutes, or until the edges are golden brown and cookies are almost set. Transfer the cookies to a wire rack and let cool for 10 minutes. Stored in an airtight container in the refrigerator, cookies will keep for about 3 days.

Notes

Recipe from Laura Theodore's Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet © Laura Theodore (Jazzy Vegetarian, LLC 2015), reprinted by permission. Photo by David Kaplan.

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Roasted Cauliflower Cutlets with Lemon-Caper Sauce

 

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Author: Laura Theodore

Ingredients

• 1 medium head of cauliflower
• 2 tablespoons plus 1 teaspoon extra-virgin olive oil (see note)
• 1½ teaspoons Italian seasoning blend
• ¾ teaspoon garlic powder
• 1 medium sweet onion, thinly sliced
• 1 cup vegetable broth, plus more as needed
• 3 tablespoons freshly squeezed lemon juice (from about 1½ lemons; zest one of the lemons first, before squeezing)
• 2 tablespoons capers, drained and rinsed
• Zest of one lemon, for garnish
• 2 tablespoons chopped fresh parsley for garnish (optional)

Instructions

1. Preheat the oven to 375 degrees F. Line a large, rimmed baking sheet with unbleached parchment paper.
2. Trim one to two inches off the two opposite sides of the cauliflower head, and set aside for another use. Cut the cauliflower head into four, ¾- to 1-inch thick “cutlets,” as if slicing a loaf of bread. Arrange the cutlets in a single layer on the prepared baking sheet.
3. Put 2 tablespoons extra-virgin olive oil, 1 teaspoon Italian seasoning and 1⁄2 teaspoon garlic powder in a small bowl and whisk to combine. Liberally spread one-quarter of the seasoning mixture over the top of each cutlet, using a small pastry brush or back of a small spoon. Bake for 35 to 40 minutes, or until tender and slightly golden brown around the edges.
4. To make the sauce, put the onion and 1⁄2 cup vegetable broth in a large skillet. Cover and cook over medium-low heat for 7 to 10 minutes, or until the onion has softened. Add 1⁄2 teaspoon Italian seasoning blend, 1⁄4 teaspoon garlic powder and another 1⁄2 cup vegetable broth, cover and cook, stirring occasionally, for 10 minutes. If the onions become dry, add more broth, 2 tablespoons at a time. Stir in 1 teaspoon olive oil, lemon juice and capers. Cover and cook, stirring occasionally, for about 2 minutes, or until the capers are heated through.
5. To serve, put each cutlet on a dinner plate and spoon one-quarter of the onion-caper sauce over each cutlet. Garnish with lemon zest and parsley. Serve warm.

Notes

To lower the fat content of this recipe, you may use vegetable broth in place of the olive oil.

Recipe from Laura Theodore's Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet © Laura Theodore (Jazzy Vegetarian, LLC 2015), reprinted by permission. Photos courtesy of Annie Oliverio.

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Guacamole Taco Salad Bowls

 

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Author: Laura Theodore

Yield: 4 servings

Ingredients

TACO BOWLS

• 4 8- to 10-inch whole-grain tortillas (spicy variety works well)

SALAD

• 2 large ripe avocados
• 2 tablespoons freshly squeezed lemon juice
• 1 teaspoon chili powder
• ¼ teaspoon ground turmeric
• ¼ teaspoon smoked paprika
• ¼ teaspoon sea salt, plus more as needed
• 1⁄16 to 1⁄8 teaspoon cayenne pepper (optional)
• 1 medium tomato, diced
• ½ medium sweet onion, diced
• 2½ cups thinly sliced romaine lettuce
• ¼ cup chopped fresh parsley or cilantro, for garnish (optional)
• Zest of one lemon, for garnish (optional)

Instructions

1. Preheat the oven to 400 degrees F. Line a medium, rimmed baking pan with unbleached parchment paper.
2. Arrange four small oven-safe bowls upside down on the prepared pan. Drape a tortilla over the bottom of each bowl, arranging it in the shape of an upside-down “bowl.” Bake for 10 to 15 minutes, or until the tortillas are crisp and almost firm to the touch, checking them often so they do not burn. Carefully transfer the pan with the bowls on it to a wire rack and let cool at least 5 minutes before serving (see note).
3. Meanwhile, to prepare the guacamole, peel, pit, and rough chop the avocados. Put the chopped avocados, lemon juice, chili powder, turmeric, smoked paprika, sea salt and cayenne pepper (optional) in a medium-sized bowl and mash with a potato masher or large fork until combined. Gently fold in the tomatoes and onion.
4. To assemble the salads, carefully remove each cooled taco “bowl” and place it in the center of a medium-sized salad plate. Place one-quarter of the sliced romaine in the bottom of each taco “bowl.” Top with one-quarter of the guacamole mixture. Garnish with a sprinkle of chopped fresh parsley or cilantro, and lemon zest (optional). Serve immediately.

Notes

Taco bowls may be prepared up to 6 hours before serving. After cooling, keep loosely covered until you are ready to assemble the salads.

Recipe from Laura Theodore's Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet © Laura Theodore (Jazzy Vegetarian, LLC 2015), reprinted by permission. Photo by David Kaplan.

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Quick Red Lentil Curry Soup

 

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Author: Laura Theodore

Yield: 4 servings

Ingredients

• 32 ounces vegetable broth
• 2 cups peeled and diced red or white potatoes
• 1½ cups sliced carrots
• 1 cup red lentils, sorted and thoroughly rinsed (see note)
• 8 ounces cremini or white button mushrooms, diced
• ½ cup filtered or spring water, plus more as needed
• ¼ teaspoon curry powder

Instructions

1. Put all of the ingredients in a medium-sized soup pot and bring to a boil over medium-high heat. Once boiling, decrease the heat to medium-low, cover and simmer 45 to 50 minutes, stirring occasionally, until the vegetables are tender and the lentils are soft. Add more water, as needed, if the soup becomes too thick as it cooks. Serve piping hot.

Notes

To sort the lentils, spread them out in a single layer on a large baking sheet. Remove any stones, dirt, broken lentils, or other debris. The lentils are now ready to be rinsed and used in your recipe. You may also sort split peas or dried beans in this manner.

Recipe from Laura Theodore's Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet© Laura Theodore (Jazzy Vegetarian, LLC 2015), reprinted by permission.

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Spinach-Tomato Vegan Omelet

 

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Author: Laura Theodore

Yield: 2 servings

Ingredients

TOMATO LAYER

• 2 medium tomatoes, cut into ¼-inch thick slices
• ½ teaspoon dried thyme
• ¼ teaspoon sea salt
• Several grinds of freshly ground pepper

SPINACH LAYER

• 5 to 6 cups very lightly packed baby spinach, washed and dried

TOFU “EGG” LAYER

• 1 block (14 to 16 ounces) firm regular tofu
• ½ teaspoon dried marjoram
• ¼ teaspoon ground turmeric
• 1⁄8 teaspoon smoked paprika
• 1⁄8 teaspoon cayenne pepper

ADDITIONAL INGREDIENTS

• ¼ teaspoon smoked paprika (for dusting top)
• ¼ cup shredded vegan cheese (optional)
• Sea salt, to taste
• Freshly ground pepper, to taste

Instructions

1. Preheat the oven to 400 degrees F. Lightly coat with vegan margarine a heavy, ovenproof 10-inch round sauté pan or skillet with tight fitting lid.
2. Arrange the tomatoes in the prepared skillet by overlapping them slightly. Sprinkle the thyme, 1⁄4 teaspoon salt and several grinds of black pepper evenly over the top of the tomatoes. Top the tomato layer with all of the baby spinach, pressing it down slightly.
3. Put all of the tofu “egg” layer ingredients in a blender and process until smooth. Spread the tofu mixture evenly over the spinach, smoothing the top as you go.
4. Dust the top of the tofu layer with the additional 1⁄4 teaspoon smoked paprika. Cover tightly and bake for 45 minutes. Put the pan on a wire rack and let cool for 5 minutes.
5. Carefully cut the omelet into two servings, by slicing down the middle. Gently lift one-half of the omelet out of the pan, using two very large, flat spatulas. Place it tomato side down onto a rimmed dinner plate. Place a second rimmed dinner plate of the same size firmly over top of the omelet and quickly flip it over to invert the omelet so the tomatoes will now be facing upward. Sprinkle the tomatoes with 2 tablespoons of the vegan cheese, if desired. Then, use the spatula to gently fold the omelet over. Proceed plating up the second half of the omelet in the same manner.
6. Spoon the sauce that remains in the bottom of the pan over each omelet. Season with sea salt and freshly ground pepper, to taste. Serve warm.

Notes

Recipe from [i]Laura Theodore's Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet[/i] © Laura Theodore (Jazzy Vegetarian, LLC 2015), reprinted by permission. Photo by David Kaplan.

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The post Laura Theodore’s Spinach-Tomato Vegan Omelet appeared first on Chic Vegan.

Maple-Raisin-Date Truffles

 

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Author: Laura Theodore

Yield: 10 to 12 Truffles

Ingredients

• 9 large Medjool dates, pitted
• ⅓ cup raisins
• ¼ cup raw unsweetened shredded dried coconut
• 1 tablespoon maple syrup
• 2 tablespoons unsweetened cocoa powder
• Line a small baking sheet with unbleached parchment paper.

Instructions

1. Put the dates, raisins, coconut and maple syrup in a high-performance blending appliance and process to the consistency of soft dough. Transfer the date mixture to a medium-sized bowl. Using a cookie scoop, spoon out a heaping tablespoon of the date mixture, and roll it into a ball. Continue in this manner to form 10 to 12 truffle balls.
2. Put the cocoa powder in a small bowl. Roll the truffles in the cocoa powder until coated and place on the prepared baking sheet. Refrigerate 1 hour. Stored in an airtight container in the refrigerator, truffles will keep up to 3 days.

Notes

Recipe from Laura Theodore's Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet © Laura Theodore (Jazzy Vegetarian, LLC 2015), reprinted by permission.

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Photos by David Kaplan.

The post Laura Theodore’s Maple-Raisin-Date Truffles appeared first on Chic Vegan.

Peanut Butter Chocolate Mousse

Ingredients

• ½ cup nondairy milk
• 1 block (14 to 16 ounces) firm regular tofu, drained and cubed
• 3 heaping tablespoons smooth peanut butter
• ¼ cup vegan powdered sugar
• ½ cup vegan dark chocolate chips

Preparation
Heat the nondairy milk in a small saucepan over medium-low heat until steaming hot but not boiling. Put the tofu, peanut butter and sugar in a blender container, then add the chocolate chips. Pour in the steaming hot nondairy milk and process until completely smooth. Spoon or pipe the mixture into dessert dishes and refrigerate 4 to 24 hours. Serve chilled.

Recipe from Laura Theodore’s Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet © Laura Theodore (Jazzy Vegetarian, LLC 2015), reprinted by permission. Photo by Hannah Kaminsky

The post Laura Theodore’s Vegan Peanut Butter Chocolate Mousse appeared first on Chic Vegan.

I strongly believe that eating “animal-free” is healthier for us, the planet and, of course, the animals.

But why even consider going “veggie” in the first place? Well, for one thing, it’s one of the best things we can do to support the environment. According to the Center for Biological Diversity, “Animal agriculture accounts for at least 14.5 percent—and, according to some studies, as much as 51 percent—of greenhouse gas emissions, 50 percent of antibiotic use and 37 percent of pesticide use.”¹ The vegan publication, VegNews reports: “It takes 100 to 200 times more water to produce a pound of beef than it does to grow a pound of plant foods.”² Wow, that’s a lot of H2O! With issues of record droughts facing parts of the U.S. and the rest of the world, we can actually make a real difference in the water supply by reducing meat consumption, and this is no small thing.

Of course, the foremost reason to forego animal foods is out of concern for the welfare of—and overall compassion for—animals. According to the animal protection organization, Farm Sanctuary: “Far from the idyllic, spacious pastures that are shown in advertisements for meat, milk, and eggs, factory farms typically consist of large numbers of animals being raised in extreme confinement.”³

Another reason to consider adding more organic, vegan meals to your diet is to achieve better personal health. Processed foods, along with pesticide-laden foods, are not the best choices to help maintain a fit body, so adding more whole foods on a regular basis is certainly a great way to start on the path to supporting good health. The founder and executive director of the Wellness Forum, Dr. Pam Popper, states: “There are few people who disagree with the idea that eating a better diet is the key to enjoying better health, and an increasing body of medical evidence shows that many degenerative diseases can be stopped and even reversed by eating the right diet: one based on whole plant foods.” ⁴

So…Why a Plant-Based Diet? It’s good for the animals, the environment, and your body!

Notes
¹http://takeextinctionoffyourplate.com/extinction-free_bbq/index.html
²http://vegnews.com/articles/page.do?pageId=4425&catId=3
³http://www.farmsanctuary.org/learn/factory-farming/
⁴Jazzy Vegetarian, Laura Theodore, Book Publishing Company, 2011.

Excerpt from Laura Theodore’s Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet © Laura Theodore (Jazzy Vegetarian, LLC 2015), reprinted by permission. Food photos by Annie Oliverio.

The post Why a Plant-Based Diet? appeared first on Chic Vegan.