Month: November 2017

Chocolate Pancake Tacos

Chocolate Pancake Tacos

  Yes, you read that right. Chocolate Pancake Tacos… need I say more?

Plant-Based Shepard’s Pie

Plant-Based Shepard’s Pie

  This is a plant-based oil free version of Shepard’s Pie.  By replacing the beef with lentils, this is an inexpensive protein and fiber packed entree that will work great as a vegan or vegetarian friendly main dish for Thanksgiving or as an easy weekend 

Brussel Sprout and Butternut Squash Salad

Brussel Sprout and Butternut Squash Salad

This is a simple, oil free, healthy festive salad. It’s fast, it’s easy, and…it’s delicious.  This pairs well with a simple tahini dressing.

Brussel Sprout and Butternut Squash Salad

Ingredients
  

  • 2 Cups Butternut Squash cut into 1 inch cubes
  • 2 Cups Brussel Sprouts thinly sliced
  • 4-5 Cups Kale chopped into bite size pieces
  • 1/2 Cup Vegetable Broth
  • 1 Tsp Cinnamon
  • 1 Tbsp Maple Syrup
  • 1/2 Seeds from 1/2 of a Pomegranate
  • Salt and Pepper to Taste

Instructions
 

  • Begin by adding vegetable broth to deep skillet and heat over medium high heat. Add Butternut Squash and cook for 3-5 minutes. Next, add cinnamon and maple syrup and stir to coat. 
  • Cook until squash begins to get soft, about 3-5 more minutes, adding more broth as needed to keep squash soft and from sticking to pan. Add brussel sprouts to the mix and stir occasionally, cooking until soft, about 3-5 minutes. 
  • Add kale to the squash and sprout mix and stir, cooking until kale begins to wilt. Add salt and pepper to taste if you desire.
  • Remove from heat and transfer mixture to a serving bowl, making sure to strain out any remaining broth. Stir in pomegranate seeds.
  • This pairs well with a simple tahini dressing drizzled on top.
Holiday Cranberry Sauce with Orange

Holiday Cranberry Sauce with Orange

This is a naturally sweetened cranberry sauce made with fresh cranberries, maple syrup and orange! This is so simple to make and guess what? It tastes amazing too! Winning! I love this cranberry sauce because instead of using sugar, it is naturally sweetened with maple 

Crazy Creamy Vegan Mashed Potatoes

Crazy Creamy Vegan Mashed Potatoes

This recipe was created accidentally… aren’t those the best?! I was making mashed potatoes and realized that I had run out of milk. How was I going to make creamy mashed potatoes without any type of cream. And then it dawned on me, “Why not 

Creamy Vegan Mushroom Gravy

Creamy Vegan Mushroom Gravy

This creamy mushroom gravy goes great with mashed potatoes or my famous vegan meatless loaf.  This is a rich and flavorful gravy that does not contain any oil or vegan butter. Enjoy!

Creamy Vegan Mushroom Gravy

This is a creamy vegan gravy that does not contain many of the processed ingredients that are typically seen in a gravy. It's full of flavor and goes great with many savory meals.

Ingredients
  

  • 2-3 Cups Water
  • 1/2 Cup Raw Cashews
  • 8 oz White or Brown Mushrooms
  • 1/2 Large Yellow Onion Chopped
  • 1 Small Carrot Sliced
  • 1 Small Celery Rib Sliced
  • 2 Cloves Minced Garlic
  • 2 Tsp Poultry Seasoning
  • 2 Tsp Soy Sauce or Braggs Liquid Aminos

Instructions
 

  • Place 2 cups of water and cashews in a high powered blender and set aside. 
  • In a saucepan, add 1 tbsp water and heat until it begins to sputter. Once it sputters, add mushrooms, onion, carrot, and celery and saute for about 3 minutes, until vegetables get a little soft. As a little water as needed to keep veggies from sticking to the pan.
  • Next, add the garlic and poultry seasoning and stir for 2 minutes. Add water as needed to prevent vegetables from sticking.
  • Add the cooked vegetables to the blender with water and cashews. Add the soy sauce or Braggs Liquid Aminos. Blend until smooth, adding more water as needed to reach desired consistency. 
  • Return gravy to saucepan to heat. Add a pinch of pepper to taste. Serve warm. 
SOSH 19: Kate McGoey-Smith

SOSH 19: Kate McGoey-Smith

Click the play button below to listen to Nurse Kristin’s interview with Kate: Kate, like myself, is a nurse, she was living a busy life like many of us do and one day, she developed a cough. Now, this was no ordinary cough and it 

Vegan Meatless Loaf

Vegan Meatless Loaf

This is not your mother’s meatloaf, this is not a lentil loaf… this is a meatless loaf.  This is a perfect main dish for Thanksgiving or Christmas holidays or any fall or winter night. It’s savory, it is crispy on the outside and tender on 

The 3 Most Common Questions I Get Asked…

The 3 Most Common Questions I Get Asked…

When transitioning to a plant-based diet, there are questions we all have. In this post, I am going to answer some of the most frequent questions I get asked so you aren’t stuck scrambling through all the conflicting information that is floating around on the internet. Sound good? Let’s get started.

  1. My biggest struggle is finding foods that I can cook that are easy and affordable. Help!!

This is a common struggle that many of us have when going plant-based or when trying any new way of eating. I have found that a plant-based way of eating is in fact very easy and very affordable. Stay away from the processed plant based products as much as possible and stick to the produce and bulk sections at your grocery store. Greens, beans, grains, vegetables, fruit, nuts and seeds are what go into my shopping cart and these items are affordable.

When it comes to spices, it can get expensive. Look for grocery stores that have a bulk section for spices so you are just paying for the spice and not the packaging it comes in. Grocery stores like Trader Joe’s, Whole Foods, and Target often have great deals on spices.

If fresh produce is expensive, look in the freezer sections. You can often times get a large bag of frozen fruit or vegetables for a reasonable price and these can be divided up into multiple meals.

Shop in the bulk section of the grocery store. Have you ever seen the price of a bag quinoa? I gasped the first time I saw the price. Find a grocery store with a bulk section and you will see a big difference in the price. I often times buy my grains, nuts, seeds, and spices in the bulk sections of grocery stores.

I also having a growing collection of easy and affordable plant-based recipes on my website so, I suggest popping over there the next time you are looking for something easy and affordable to make. All of my recipes require minimal ingredients.

2.  I don’t know how to cook vegetables. Cooking without oil is fun but it’s been a challenge. 

If cooking without oil is new to you, then it can be a bit tricky at first. When we are so used to using oil for everything, the thought of not using oil is confusing but don’t worry… Cooking without oil is extremely easy if you are using nonstick pans because the food doesn’t stick. If you prefer to avoid Teflon, then use good quality heavy bottomed stainless steel pans, enamel coated cast iron or ceramic titanium pans.

When sauteing or stir-frying, use small amounts of water or vegetable broth instead of oil. Just keep adding small amounts, 1-2 tbsp at a time, to keep your food from sticking. Do this as often as you need to when browning your food without steaming it.

If you are baking without oil, use a fruit puree like applesauce or mashed bananas instead of oil, butter, or shortening.

When roasting vegetables, there’s no need to use oil. Before placing your vegetables in the oven, season them with whatever spices you choose and add a little vegetable broth, a soy sauce water mixture, or even drizzle with balsamic vinegar. It might take a little longer to roast but, your food will brown nicely.

3.  My current issue is knowing what foods I can eat that will leave me feeling full and satisfied. 

When removing meat and dairy from your diet, this is a common concern. Make sure you are getting enough calories. When a lot of people switch over to a plant based way of eating, they are still eating the same volume as before. A plant based diet doesn’t have as many calories as diet that has meat and dairy so you might end up needing more volume than you are used to in order to feel full.

There are so many delicious and satisfying plant based meals to try from. If you are worried that you won’t feel full, add more volume by adding more vegetables, grains or starchy vegetables, like potatoes, to your plate. A pound of vegetables is around 200-300 calories so, you can add a lot of volume to your plate simply by adding more vegetables. Add a salad to your meal or some steamed broccoli or sweet potatoes.

If I eat a salad as a meal, I like to add grains or starch as well. I love eating a big salad but if I only eat vegetables, I’m only full for about an hour and then I’m hungry again because a salad with only vegetables doesn’t have many calories. By adding some grains or starch, my body feels full for much longer.

Finally, don’t go hungry. If at the end of a meal you are still feeling hungry, wait a few minutes and then have some more.  This isn’t a diet, this is a lifestyle. If you feel hungry all the time then you won’t be successful. Often times, when I hear that people are hungry and then send me what they’ve been eating over the past few days, they aren’t eating enough calories and once they start incorporating more grains and healthy carbohydrates, the problem is gone.

 

Chocolate Oatmeal

Chocolate Oatmeal

I make this oatmeal recipe at least twice per week. It’s fast, easy, and lets be honest here… Who doesn’t love chocolate? If you are someone who has a hard time cutting back on chocolate, this a great recipe for you because it is guilt