Plant Perfect Sushi

 

Vegan Sushi

Before we get too far into this post I want to offer this bit of advice about preparing this delicious plant-based food.  You need a sense of humor, a willingness to laugh at yourself and in my case your partner, and the understanding that perfection is a “state of mind”.  Armed with these defenses and delicious whole food ingredients you will have a lot of fun making these tasty sushi rolls.

Sushi, or more accurately sushi-meshi, is the vinegar-flavored cold cooked rice that is the basis for what we generically refer to as sushi.  Once the rice is prepared, it is topped or wrapped with other ingredients such as the raw vegetables we prepared for this meal. Our Plant Perfect Sushi was rolled in Emerald Cove Organic Pacific Nori, verified by the NON-GMO Project and purchased at Whole Foods Market (I do not receive any compensation for these links. They are simply provided as a resource to help you find ingredients.)

Our recipe for this Plant Perfect Sushi is below but, before you proceed, let me say once again a sense of humor, a desire to have some fun, and the mantra “if at first I don’t succeed, try, try again” is necessary and well worth the effort.

Plant Perfect Sushi

Plant Perfect Sushi

These Plant Perfect Sushi rolls are delicious. They do take some practice to roll but keep trying. It will definitely be worth the effort. Asparagus would be incredible in these rolls. You can also use fruit like mango. Whatever filling you choose, the key to success is ensuring your rice is cold and sticky and you do not try to build too big a roll. This is a case of "size really matters" if you want your sushi to look and taste as ours eventually turned out. Enjoy.

Ingredients

  • Nori Sheets
  • Slivers of your favorite veggies: carrots, cucumber, Roma tomato, avocado, celery, bell pepper, etc.
  • 1 cup (uncooked) short-grain brown rice rinsed
  • 2 cups water (depending on your cooking device)
  • 2 Tbsp rice vinegar
  • 1 Tbsp organic cane sugar
  • 1/2 tsp salt
  • Stone ground mustard
  • Soaked raw cashews
  • Fresh squeezed lemon juice

Instructions

    For The Rice
  1. Rince 1 cup short-grain brown rice
  2. Add to cooking device (I use an Instant-Pot)
  3. Add water (I use 1.5 cups of water in my Instant-Pot)
  4. Cook rice until water is absorbed - test for doneness
  5. Transfer cooked rice to glass bowl.
  6. Mix together rice vinegar, cane sugar and salt and add to rice
  7. Stir rice gently to mix and cool quickly. Rice will become sticky as it cools.
    For the Filling
  1. Prepare slivers of your favorite vegetables
    Putting the Roll Together
  1. We used a Sushezi Tube, but you can use a bamboo sushi mat or clear plastic wrap to create your large roll.
  2. Form two half logs of the rice approximately 6" long and about 1" wide and using approximately 1 cup of the cooked rice (dampen your fingers to keep rice from sticking to them)
  3. Make a small channel in each half of the rice log to fill with your veggie slivers. Don't overfill.
  4. Put the two halves together (this was relatively easy with the Sushezi Tube)
  5. Make sure the two halves are well "put together".
  6. Transfer onto one end of a sheet of Nori
  7. Begin to roll.
  8. Once rolled to the end of the Nori sheet use a bit of water on your fingertips to seal the edge of the Nori.
  9. Using a serrated knife, cut your sushi rolls in 1/2 - 3/4 inch pieces.
    For the Dressing
  1. We blended a quick dressing with avocado, some soaked cashews, fresh squeezed lemon juice and a wee bit of stone ground mustard; but you can simply use some Tamari with a bit of wasabi.
https://jazzedupveggies.com/2017/03/plant-perfect-sushi/


NOTES ON NUTRITION

Brown Rice:  All rice is not created equal. White rice has had most of its nutrition removed through the milling and polishing process it goes through. Why fill your tummy with something that does not provide nutrition when you can enjoy delicious and nutritious brown rice in your sushi? Short grain brown rice is best for sushi as it has the highest starch content making it suited for “sticky rice”. Brown rice promotes digestive health because it is high in fiber. It is also excellent for promoting heart health as it is a good source of selenium, magnesium, and ferulic acid.

Sea Vegetables – NORI (seaweed):  Sea vegetables are extraordinarily rich in iodine, Vitamin K, folate and magnesium. Iodine is essential to the function of our thyroid. Thyroid hormones regulate metabolism in every cell of our body so ensuring we have enough iodine in our diet is of real importance. Sea vegetables can help reduce inflammation in the body, inhibit blood clots and protect against viruses. They are loaded with iron and calcium and contain sleep-promoting tryptophan.  BONUS: sea vegetables provide great nutrition and are very low in calories.

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The “Blues” are #1

Blueberry Chia Pudding

Blueberry Chia Pudding

Chia seeds are a superfood and can be added to a variety of foods for increased nutrition. They make a wonderful pudding that can be enjoyed anytime of the day - even (especially) breakfast.

Ingredients

  • 2 cups freshly made almond milk
  • 1/3 cup organic chia seeds
  • 1 Tsp organic pure vanilla
  • 1 pint fresh blueberries

Instructions

  1. Combine almond milk, chia seeds and vanilla in bowl. Refrigerate for several hours or overnight.
  2. Stir several times while chilling to ensure pudding is well blended.
  3. When ready to serve layer pudding with fresh fruit in a pretty parfait or wine glass.
  4. Enjoy.
https://jazzedupveggies.com/2016/07/the-blues-are-1/

Blue is the rarest of colors in the comestible world. Bet that is a little tidbit of information you’ve never given much thought to, am I right? Go on, try and name more than one or two blue-colored foods! While this is a tough challenge, chances are good almost everyone came up with a little blue fruit called a blueberry.  Native to North America, blueberries are the second most popular berry (next only to strawberries) contributing to their expected 2016 commercial cultivation reaching 750 million pounds on this continent and 1.4 billion pounds worldwide. While available year round blueberries are at the peak of perfection right now, so enjoy them.

I can remember when I was a little girl, I spent hours gathering wild blueberries on the hill behind my grandmother’s home in Corner Brook, Newfoundland.  I ate most of the berries I picked, despite having a basket to bring berries back to the house for everyone to share, and didn’t mind in the least being scolded for it.  I was pretty sure then, (and now) that God must have created blueberries just for me.

They may be small, but blueberries pack a lot of nutrition into their tiny packages. Blueberries are #1 in antioxidant capacity among all fruits, vegetables, spices and seasonings.  The antioxidants in blueberries support our whole body and have particularly awesome benefits for our cognitive health and blood sugar management.

Blueberries are definitely a food you should buy organic.  The pesticides used in conventional agriculture today are particularly problematic for foods like blueberries.  For more information on The Dirty Dozen – Foods You Should Buy Organic, check out the Environmental Working Groups website by clicking here.  To get the most nutritional benefit from blueberries consume them in their raw state. They are perfect to take to work or school, make a great mid-day snack, are delicious on top of your favorite non-dairy yogurt or ice cream, and are a quick and easy addition to your morning cereal.  Here is one of my favorite ways to enjoy blueberries!

Blueberry Chia Pudding

Blueberry Chia Pudding

Chia seeds are a superfood and can be added to a variety of foods for increased nutrition. They make a wonderful pudding that can be enjoyed anytime of the day - even (especially) breakfast.

Ingredients

  • 2 cups freshly made almond milk
  • 1/3 cup organic chia seeds
  • 1 Tsp organic pure vanilla
  • 1 pint fresh blueberries

Instructions

  1. Combine almond milk, chia seeds and vanilla in bowl. Refrigerate for several hours or overnight.
  2. Stir several times while chilling to ensure pudding is well blended.
  3. When ready to serve layer pudding with fresh fruit in a pretty parfait or wine glass.
  4. Enjoy.
https://jazzedupveggies.com/2016/07/the-blues-are-1/

Check out the incredible nutritional benefits of chia seeds in my blog “Pudding for Breakfast”.


Nutrition Facts – 1 Cup Raw Blueberries (84 Calories)

Vitamin K 28.5 mcg 32% DRI
Manganese .50 25% DRI
Vitamin C 14.36 mg 19% DRI
Fiber 14% DRI
Copper 9% DRI


 

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Lettuce Does Not A Great Salad Make

That Was Then!

A few years ago, whenever we would go out to a restaurant, I would cringe at hearing our server say “I can make you a salad” when I told them I was vegan. I knew their idea of a salad was dropping several leaves of lettuce on a plate, popping a cherry tomato on top, and serving it with a pitying smile.  My response to these meager attempts was usually “Don’t you have any veggies? Why not slice up some red pepper, raw broccoli and cauliflower, add some red onion and pop in a few seeds or nuts.” Inevitably, I would end up with a plate of veggies whose presentation looked like a platter for the kids’ table at some holiday celebration.

This Is Now!

Today most restaurants have “discovered” fresh produce and are creating innovative, delicious and nutritious plant-based dishes to please the palate of even the most ardent carnivores. We are no longer hard pressed to find a restaurant meal worthy of our hard-earned dollars and I am not afraid to order a salad anymore, knowing that most chefs have learned lettuce does not a great salad make.

Looking for some ideas on a sumptuous salad to enjoy at home or take to work? I made this salad today from bits and bobs I had in the fridge.  That is the greatest thing about salads – they don’t need to be rigid; just use what you have on hand to make your salad interesting. There really are no rules.

Bits & Bobs Salad

Prep Time: 15 minutes

Total Time: 15 minutes

Bits & Bobs Salad

A great salad incorporates lots of color, textures and flavors. Try using dandelion greens, arugula, red or yellow peppers. Spice things up a little with some hot peppers. Add some beans - garbanzo and red kidney beans work great! I used sunflower seeds in this recipe but pumpkin seeds would be great too. Got some beets in the fridge? Add those for some sweetness and awesome nutrition.

The bottom line is there are no rules. You are only limited by your imagination and the ingredients you have on hand.

Ingredients

  • Cauliflower Florets - Chopped
  • Carrots - Shredded
  • Cucumber - Seeded & Diced
  • Celery - Diced
  • Radish - Diced
  • Chard - Chopped
  • Spinach - Chopped
  • Green Leaf Lettuce - Torn
  • Microgreens
  • Pine Nuts
  • Raw Sunflower Seeds
  • Cherry or Grape Tomatoes
  • Vegan Salad Dressing

Instructions

  1. Wash ingredients thoroughly.
  2. Chop & Toss.
  3. Add salad dressing just before serving.
https://jazzedupveggies.com/2016/06/lettuce-does-not-a-great-salad-make/

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Simple Summer Salad

Quinoa Chickpea Salad

The summer heat is on! For those of us in the Northern Hemisphere, Summer is here literally and figuratively. In the desert, where we live, the temperature has exceeded 110F several times already with more HOT.HOT, HOT days to come! Cooking meals in the summer not only adds to our external discomfort, but our bodies are already pretty busy trying to manage temperature making digesting a heavy meal a burden no “body” really wants. One way to keep your kitchen cooler (saving some money on expensive air conditioning) and aid your digestive system, is to make meals that don’t require cooking. This is just one of the many awesome reasons a plant-based diet makes perfect sense. There are so many options for plant-based meals that don’t require “heat”.  Here is one very flavorful summer meal that is quick to make, perfect for a picnic or to take to work, and, most importantly, has outstanding nutrition.

Simple Summer Salad

Prep Time: 10 minutes

Simple Summer Salad

This recipe was inspired and veganized from one of my favorite recipe books "Quinoa, The Everyday Superfood 365" by Patricia Green & Carolyn Hemming. It is fresh and full of flavor - not to mention an excellent source of plant-based protein, vitamins and minerals.

Ingredients

  • 1 cup cooked quinoa (cooled)
  • 2 19 oz cans chickpeas (Garbanzo Beans) drained & rinsed
  • 1/2 cup chopped fresh Italian parsley
  • 3 Tbsp drained capers
    For Dressing
  • 2 Tbsp EVOO
  • 2 Tbsp freshly squeezed lemon juice
  • 2 Tsp Eden Organic Yellow Mustard
  • 3 cloves freshly chopped organic garlic
  • pinch of chili powder

Instructions

  1. Prepare the dressing, blending well, and set aside.
  2. In a large bowl, combine chickpeas, parsley, capers and quinoa.
  3. Pour dressing over mixture and blend well.
  4. Let salad sit at room temperature for 30 minutes to allow flavors to blend.

Notes

I like to batch cook quinoa and keep in the refrigerator or freezer so it is always handy for a quick meal like this Simple Summer Salad.

Italian Parsley is recommended for this recipe as it is very much more flavorful than curly parsley. Curly parsley also changes the texture - although that is not a bad thing!

I recommend Eden Organic Yellow Mustard because the ingredients are simple and healthier than most other options. Read labels to be sure of what you are consuming.

Capers are very flavorful but do add sodium to your meal. You will not need to, nor do I recommend, adding any additional salt to this recipe.

Chili powder adds a little "zip" to the dressing. If you like things a little spicier, try using a pinch of cayenne instead.

https://jazzedupveggies.com/2016/06/simple-summer-salad/


Quinoa RecipesThis recipe book, “Quinoa – The Everyday Superfood 365” by Patricia Green & Carolyn Hemming, is one of my favorites. While not all of the recipes are Vegan, most can easily be Veganized. The very cool part of this recipe book is that is demonstrates all the incredible ways you can enjoy the SuperFood – Quinoa. Check it out.

 

 

 


Nutrition Information 

Quinoa – 3/4 cup

  • Excellent source of plant-based protein. In fact, quinoa provides all the essential amino acids so it is considered a “complete protein” source. One serving of quinoa supplies 8.14 grams of protein or 16% of DRI.
  • Excellent source of fiber. 5.18 grams or 21%
  • Very good source of manganese and good source of phosphorus, since, magnesium, and copper.

Chickpeas/Garbanzo Beans – 1 cup

  • Excellent source of plant-based protein. 14.53 grams or 29% of your daily requirement for protein.
  • Excellent source of fiber. 12.4 grams (3.9 g soluble/8.6 g insoluble) fiber or 50% of your daily requirement.
  • Chickpeas are also a excellent source of molybdenum, folate and choline; and a good source of copper, iron, magnesium, manganese, potassium, selenium, and zinc.

Italian Parsley – 1/2 cup

  • Excellent source of Vitamin K (554% DRI) and Vitamin C (54%DRI)
  • Good source of Vitamin A (14%), Folate (12%) and Iron (10%)

Capers

  • Good source of Vitamin K, Vitamin A, niacin and riboflavin.
  • Excellent source of flavonoid anti-oxidants rutin and quercetin. Rutin is known to strengthen capillaries and quecertin has been shown to have excellent anti-inflammatory and anti-bacterial qualities. In fact the quercetin levels found in capers is second only to the quercetin levels found in tea leaves.

 

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Fettuccine That Will Rock Your World

Cooking fettuccine with red chardEvery once in awhile I amaze myself by coming up with a meal that is so incredible I have to remind myself it wasn’t catered.  This is definitely restaurant quality without the restaurant price.  This fettuccine recipe is so simple, is ready in just 20 minutes, and costs only $1.50 per serving.  What’s not to like about that!

The ingredient that makes this recipe so special is Organic Red Chard.  I know what you are thinking ’cause I used to think it too: what am I supposed to do with those great big chard leaves and should I eat the stems?  Well, what you do with them is wash them,  chop them up stems and all into bite sized pieces, and add them to any number of recipes: salads, sandwiches, smoothies…..you get the idea.  The color is fantastic – the bright green leaves and lovely red stems will make any plate look terrific; and the taste and texture are simply delicious. However, what really piques my interest in this awesome veggie is its nutritional value and its just so budget friendly there is really no good excuse for not including it in your daily whole food, plant-based diet.


red chard leaves and stemsChard Nutrition Facts

Chard is a very low calorie (only 35 calories per 1-cup serving), nutrient rich vegetable. It is an excellent source of many important vitamins and minerals and is rich in carotenoids (beta-carotene & lutein) that protect your cells from free radicals, help your immune system function, and promote lung and eye health. Chard is especially rich in Vitamin K, an important vitamin that prevents oxidative cell damage, allows your blood to clot normally and protests against osteoporosis. Chard is also an excellent source of Vitamin A that supports our eyesight and helps us fight viral infections. A nutrient most of us do not get enough of – FIBER – is a key nutrient in Chard as well.  There are nearly 4 grams of fiber in a 1 cup serving.

What about protein? This recipe offers lots of protein, including that provided by the chard. A 1-cup serving of chard provides 3.3 grams of protein. Add that to the fettuccini, tomatoes, non-dairy yogurt and non-dairy milk and you have more than enough protein  in this delicious meal.

To get the most benefit from chard, you can add it raw to your morning smoothie, toss it in a salad, use it in a sandwich, or, as in this recipe, just cook it for a few minutes. The longer you cook it the less nutrition you will derive. The bonus to only cooking for a very short time is the stems will have a tiny bit of crunch which just adds a textural layer to this dish that everyone will enjoy.


Fettuccine That Will Rock Your World

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: 4 servings

Fettuccine That Will Rock Your World

This is a super easy, very quick recipe you can have on the table in 20 minutes. The bona chia spinach fettuccine provides 8 grams of protein per serving (1/2 cup). The chard, yogurt and non-dairy milk add another 6 grams per serving. You will also be getting lots of vitamins and minerals in this dish; but the best part is it is scrumptious. Try it!

Ingredients

Instructions

  1. Heat oil over medium on stove top
  2. Add garlic - saute for 30 seconds
  3. Add onion - saute for 1 minute
  4. Add chard and tomatoes - simmer while preparing fettuccine
  5. Bring pot of water to boil for fettuccine
  6. Add spinach fettuccine - reduce heat to medium high
  7. Cook for 3 minutes - DO NOT OVERCOOK
  8. Remove fettuccine and drain
  9. Combine yogurt, milk and Go Veggie parmesan in bowl
  10. Add to chard mixture
  11. Add drained fettuccine to chard mixture
  12. Stir gently for 1 - 2 minutes
  13. Serve with vegan parmesan sprinkled on top

Notes

To add a little extra pizazz to this recipe, chop up a few sun dried tomatoes to add with the fire roasted tomatoes. You don't need many but sun dried tomatoes will add an extra layer of depth and flavor to this already awesome meal.

https://jazzedupveggies.com/2016/04/fettuccine-that-will-rock-your-world/


EARTH DAY 2016-2Earth Day will be celebrated on April 22 but you really don’t need a special day, once a year, to celebrate the beauty and abundance our Earth provides.

You can help our planet by planting a tree. You will be providing a home for birds, perhaps some blossoms for bees, some shade for humans and contribute to clean air for everyone.

Check out the celebrations going on in your community or plan your own celebrations.  There are plenty of ideas to get you started at EarthDay.org.

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An Herbalicious Wrap

Wraps and HandsI came across another awesome non-gmo vegan product the other day at Whole Foods that I just couldn’t wait to share with my friends and family. I wanted to make a delicious wrap to enjoy for lunch that would leave us feeling quite satisfied and would also “wow” us with the incredible taste and texture of whole plant foods. To my delight, I discovered Indian Life Spinach Wraps that were not only vegan but also easy on the budget and turned out to be full of incredible flavor. These wraps are Non-GMO verified – a certification I insist on for everything I consume and serve my friends and family. Here is the recipe for our Herbalicious Wrap. It is so easy to prepare and definitely a dish suitable for company and totally restaurant worthy. As you can see, our guests couldn’t wait to try them.  Let me know what you think!

Herbalicious Wrap

Prep Time: 10 minutes

Yield: 5 - 10 servings

Herbalicious Wrap

These wraps are delicious. A half-wrap is more than enough for a light lunch - especially served with some raw veggies (carrots, celery) or some fresh fruit such as apple slices. The pine nuts add a wonderful crunch to the wrap and the beets add an awesome sweetness. This wrap is a stand-out in terms of nutrition too.

Ingredients

  • 1 package Indian Life Spinach Wrap
  • 1/4 cup fresh basil
  • 1/4 cup fresh Italian parsley
  • 1/4 cup fresh cilantro
  • 1 cup fresh spinach - chopped
  • 1 1/2 cup fresh Arugula - chopped
  • 2/3 cup roasted red & golden beets chopped small
  • 1/4 cup roasted pine nuts
  • salt & pepper to taste
    For Dressing
  • 2 Tbsp extra virgin olive oil
  • 3 Tbsp Dijon mustard
  • 1 Tsp red wine vinegar
  • 1 Tbsp Bee Free Honee
  • Black pepper & salt to taste

Instructions

  1. In a large bowl:
  2. Chop greens and herbs into bite sized pieces
  3. Add beets and pine nuts
  4. Season to taste
  5. Toss
  6. Just before serving
  7. Mix dressing ingredients
  8. Add to greens and toss gently
  9. Heat large frying pan on medium
  10. Warm one wrap at a time
  11. Remove each wrap, fill center of wrap with dressed greens
  12. Wrap tightly, slice in half
  13. Serve

Notes

These fresh herbs & greens wraps are delicious and very filling. A half-wrap is perfect for a light lunch or an after school snack for a hungry teen.

https://jazzedupveggies.com/2016/03/an-herbalicious-wrap/

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Think you don’t like beets? This recipe will change your mind.

When I was a young beets were not a staple in our household. I don’t know if it was because my parents weren’t keen on them or if my mom was more concerned with the kinds of permanent stains my sisters and I would inflict on our clothing and the table linens. Whatever the reason, I didn’t acquire a taste for beets until I was much older and it was probably more from accident than intention. Now beets are a regularly welcomed food in our home. Here’s why.

Beets are nutritional superheroes. They are exceptionally rich in folate, an important B-Complex vitamin that promotes heart health and supports healthy blood circulation by preventing the build-up of homocysteine in the blood, as well as aiding red blood cell production, skin cell production, and nerve function. Folate is an especially important nutrient for pregnancy due to its role in the prevention of birth defects. The red pigment found in red beets (betacyanin) and the yellow pigment found in yellow beets (betaxanthin) are known to be powerful antioxidants – the sheriffs that round up the free radicals in your body who are up to no good.  Beets are also high in manganese (for strong bones, normal blood sugar, and thyroid gland function), and potassium ( for muscle and nerve function, maintaining blood pressure and calcium levels, and keeping electrolyte and acid-base balance in your body.) Beets are also a good source of fiber and we all know how important fiber is, right?

Beet GreBeet roots and beet greens are both edible.  In fact, beet greens have excellent nutritional value, also taste great, and were the beet food of choice long before anyone figured out the root was equally nutritious and delicious.  Beets and beet greens can be eaten raw and really make a nice addition to a salad. I really love the taste of roasted beet root and love to include both the red and yellow variety in our weekly meal planning. Roasted beets are so sweet and juicy, they add incredible color to your meals, and can easily be transported for your workday meal or on a picnic.  Beets can be used in many recipes so think outside the box a little.  They are also very budget friendly. Give this recipe for Beet Fettuccini a try.  My family and guests loved it! I hope you will too.

Beet Fettuccini

Prep Time: 30 minutes

Cook Time: 1 hour, 30 minutes

Total Time: 2 hours

Yield: 4 servings

Beet Fettuccini

This is a very budget friendly recipe. Total cost for ingredients was $7.69. This recipe served 4 adults for lunch. Cost per serving only $1.92. Awesome, right?

Ingredients

Instructions

    To Roast Beets
  1. Heat oven to 400F
  2. Cut beet greens off root leaving approximately 1 inch to help hold beet. Retain leaves for other use.
  3. Wash beets throughly. I use a vegetable brush to be sure to clean all the nooks and crannies.
  4. Do not dry beets.
  5. Wrap washed beets loosely in individual foil
  6. Place wrapped beets on baking sheet
  7. Roast for 50 - 60 minutes.Check periodically and add small amount of water if beets are drying out.
  8. Beets are done when a fork easily penetrates to the middle
  9. Let beets cool then remove skins.
  10. Take advantage of over space by roasting more beets than you need for this recipe. You can use them later in the week for a variety of dishes.
    Fettuccini
  1. Prepare fettuccini per package directions. Take care not to overcook.
    Beet Sauce
  1. Saute onion over medium heat for about 8 minutes. You can use a small amount of olive oil or, as I prefer, a small amount of vegetable broth. Reduce heat to low and continue cooking for additional 15 minutes.
  2. Add balsamic vinegar and mirin to onions and cook until liquid evaporates
  3. Using your food processor, shred or slice your beets
  4. Transfer onion mixture to food processor and blend with beets until mixture is smooth
  5. Taste and add salt and/or pepper if desired
  6. Transfer beet mixture to small pan on stove to keep warm
    Putting it Together
  1. Drain cooked fettuccini, reserve small amount of water
  2. Add fettuccini to beet sauce, tossing to coat. Use reserved cooking water, 1 tbsp at a time if more moisture is needed
  3. Plate fettuccini. Top with Go Veggie and serve.
https://jazzedupveggies.com/2016/02/think-you-dont-like-beets-this-recipe-will-change-your-mind/


A heart shape held in handsFebruary is heart-health month.  A whole food, plant-based diet is proven to be the best way to maintain a strong and healthy heart. Beets are a heart-healthy food and just one of the many delicious vegetables to include in your weekly menus. In addition to nutrition, beets add wonderful color to your plate.

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Score Points with This Vegan Chili

 

Cookin ChiliSure, you can buy ready-made chili but why would you when you can easily make homemade chili that tastes this good! The best ingredients make the best chili so by making your own you have complete control over the ingredients you choose to use. My recipe for Vegan Chili makes 8 dinner-sized servings and cost only $12.75 to make. I used all-organic ingredients too.  Cost per serving $1.60.  Don’t have 8 people to serve? You can freeze extra portions of this delicious and very nutritious chili for later in the week.

The Best Vegan Chili Ever

Prep Time: 1 hour

Cook Time: 6 hours

Total Time: 7 hours

Yield: 8 servings

The Best Vegan Chili Ever

This chili looks as good as it tastes! A bowl of chili is perfect served with a small piece of bread to soak up the juices. This is a great meal to prepare in a slow-cooker. If you like a spicy chili, increase the amount of chili powder. The Pasilla pepper is not overly spicy so if you like a kick perhaps use some Jalapeño pepper instead. You could choose to leave out the tempeh; but I encourage you to try it if you haven't done so before. The tempeh adds great texture to this chili as well as added protein. The beans I chose to use are my favorites but you can substitute the type of beans. Just keep in mind that dried beans should soak at least overnight. The volume will increase considerably - especially for the black-eyed peas and the kidney beans. Dried beans are much less expensive than canned and you don't have to worry about the high sodium levels and even sugar often found in canned beans. This chili freezes well too.

Ingredients

  • I 8oz package Organic Tempeh with Flax crumbled
  • 1 cup dried black beans (soaked/drained)
  • 1 cup dried black-eyed peas (soaked/drained)
  • 1 cup red kidney beans (soaked/drained)
  • 1 medium onion diced
  • 1 medium leek sliced
  • 4 stalks celery diced
  • 1 small Pasilla chile pepper diced
  • 1 small yellow pepper diced
  • 3 small Roma tomatoes diced
  • 3 cups vegetable broth
  • 1 tsp salt
  • 1 tsp chili powder (or to taste)
  • 1 tsp paprika
  • ground black pepper to taste
  • 2 tbsp EVOO

Instructions

  1. Heat large skillet
  2. Add oil & heat
  3. Add onions & leeks & cook for 1 minute
  4. Add celery, yellow pepper, papilla pepper and saute for 2 minutes
  5. Add salt, chili powder, black pepper & paprika and mix through
  6. Add crumbled tempeh and saute for 5 - 6 minutes to blend flavors
  7. In large soup pot add all drained beans
  8. Add tempeh mixture
  9. Add chopped Roma tomatoes
  10. Cover with vegetable broth
  11. Bring to boil then reduce to low
  12. Cover and let cook for 5 - 6 hours or until beans are tender
  13. Adjust seasonings
  14. Serve
https://jazzedupveggies.com/2016/02/score-points-with-this-vegan-chili/


 

A heart shape held in handsFebruary is Heart Health Month.  Do something good for your heart today! Choose a Whole Food Plant Based Diet (#WFPBD) Our recipe for chili includes beans and tempeh  which are very valuable for heart & digestive health and go a long way to meeting your daily protein and fiber requirement.

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Why You Need to Add Jackfruit to Your Shopping List

Jackfruit is Delicious & Nutritious

jackfruitI’ll admit that it is hard to imagine anything that looks like this could be scrumptiously delicious; but Jackfruit is AWESOME so just trust me and try it. Jackfruit is a tropical fruit found primarily in India, Thailand, Malaysia, Indonesia and Brazil and holds the current title of “The Largest Tree-Borne Fruit in the World”.  (Tuck that little bit of trivia away for your upcoming appearance on Jeopardy!) The Jackfruit tree can grow up to nearly 100 feet tall and produce hundreds of large fruit each season. In fact, a recent symposium on Jackfruit (yes, it is an important enough food source to warrant its own symposium) discussed the role Jackfruit could play in addressing the problem of food insecurity in many parts of the developing world. In the U.S. fresh Jackfruit may be found in Asian markets or at larger outdoor markets, or you can find Jackfruit packaged by The Jackfruit Company at Whole Foods in the Vegan refrigerator section.  It is also available in cans and jars; but be aware, should you choose these options, I recommend only purchasing fruit packed in water – you don’t need any added sugar.

The Jackfruit Company


Jackfruit Nutrition Facts
1 serving (100 grams or 1/2 cup) = 100 calories
High in fiber
Rich in B-complex vitamins
Good source of potassium, magnesium, manganese, and iron.
Good source of vitamin A & C


Jackfruit & Quinoa

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Yield: 2 servings

Jackfruit & Quinoa

I keep the Sesame-Ginger Jackfruit on hand in my refrigerator for a very quick and delicious dish. The Jackfruit is marinated in soy, sesame and ginger so it is very flavorful and pairs well with garlic quinoa. When I prepare quinoa, I use homemade vegetable broth to give it a lovely flavor. I make a large batch so I can keep a ready supply in my refrigerator or freezer for a quick meal like this.

Jackfruit does not need to be cooked nor does it need to be prepared with flavorings; but I just like the added depth the soy, sesame and ginger provides. If you are fortunate enough to find a fresh fruit, have some fun preparing it just the way you like it.

This dish is great to take to work for a delicious, nutritious mid-day meal.

Ingredients

Instructions

  1. Heat pan then add olive oil
  2. Saute minced garlic until just turning light brown
  3. Add cooked quinoa and stir - heat for 1 minute
  4. Add Sesame-Ginger Jackfruit
  5. Heat through
  6. Serve
https://jazzedupveggies.com/2016/01/why-you-need-to-add-jackfruit-to-your-shopping-list/

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The Best Vegan Fettuccine Alfredo Ever

You Are Going to Love This Recipe!

This is a delicious vegan recipe that is easy to prepare. Perfect for this very busy time of year!  I know your family and friends will love it and will be eager for seconds.

The Best Vegan Fettuccine Alfredo Ever

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 4 servings

The Best Vegan Fettuccine Alfredo Ever

Victoria Vegan Alfredo Sauce is made with cashews. It is so creamy and delicious you don't really need to add all the other ingredients; but I believe the other ingredients make this dish "guest worthy". This is a hearty meal everyone can enjoy.

Ingredients

  • 1 18 oz jar of Victoria Vegan Alfredo Sauce
  • 1 7 oz package of Explore Asian Organic Edamame & Mung Bean Fettuccine
  • 1 9 oz package of Gardein Home Style Beefless Tips
  • 1 8 oz package of Crimini mushrooms
  • 1/4 cup white wine
  • 1 small onion diced
  • 1 cup organic petite green peas
  • 1 tsp paprika
  • 1 tsp garlic pepper
  • 1 tsp Harissa

Instructions

  1. Open Beefless Tips and place in small bowl.
  2. Mix paprika, garlic pepper and Harissa together and sprinkle over Tips. Allow to marinate while preparing other ingredients.
  3. Wash and slice mushrooms. Saute for 3 minutes then allow to simmer 5 minutes in white wine.
  4. Drain mushrooms, reserving liquid.
  5. Prepare pasta according to package directions. Do not overcook.
  6. Saute onions for 1 minute. Add Beefless Tips, mushrooms and reserved liquid. Simmer 5 - 6 minutes.
  7. Add peas and simmer for 2 more minutes.
  8. Add prepared pasta and allow to heat through.
  9. Serve immediately.

Notes

Vegan, Gluten Free, Kosher, Organic, Non-GMO Verified

https://jazzedupveggies.com/2015/12/the-best-vegan-fettuccine-alfredo-ever/

The two time-savers in this hearty meal are the already prepared, delicious Victoria Vegan Alfredo Sauce and the Explore Asian Organic Edamame & Mung Bean Fettuccine. There are links to these two companies in the recipe.  You can feel good about serving these foods because they are organic, vegan, gluten free, and kosher.  They are full of protein, very low in fat, sodium and sugar, and high in fiber.

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