vegan

Recipes from the Heart - Food for the Soul

Pasta-less Pasta!

If you ever need a light late night dinner or want pasta without a carb overload, this recipe is perfect. Made completely from vegetables, nuts, yeast and a little oil, it’s a great way to get a vegetable intense dinner. This recipe is a great source of dietary fiber, which your gut will love you, and is a low glycemic index recipe, which is great for those out there with diabetes. Plus it’s yummy! 

Recipe serves: 4

 Pesto:
¼ cup of pine nuts
½ cup of olive oil
1 bunch of basil
1 clove of garlic, minced
Salt and pepper to taste

In a food processor, blend all ingredients until a consistency you desire is reached, add more oil if desired to thin, then set aside.

Dairy-less Parmesan:

(Vegan option; you can always buy your favorite brand of Parmesan if you prefer)
¾ cup of cashews
3 Tbsp. of nutritional yeast
1 Tbsp. of turmeric
Salt to taste

Place all the ingredients into a food processor and blend till the desired consistency, and then set aside. 

Pasta:

 2 large zucchini
2 large yellow squash
1-16oz container of button mushrooms
1-10oz container of grape tomatoes, cut in half
2 cloves of garlic minced

Use a mandoline with a julienne attachment to give long, thin strands of zucchini.

 Cut the length-wise of the zucchini in half.

Being careful and aware of your fingers, grate the zucchini.

If you do not have a mandoline, it is not required. Just use your knife skills to cut the zucchini into julienne, example below. 

Sauté mushrooms and garlic in a large sauté pan that is lightly coated in olive oil. Cook until mushrooms are half cooked; add in zucchini and squash noodles. Sauté until zucchini and squash are cooked al dente (cooked firm to the bite). Add in pesto to coat veggies. Stir in cherry tomatoes. Plate the “pasta” and top with dairy-less Parmesan. Enjoy!

Food for the Soul - Recipes from the Heart

It is HOT HOT HOT outside, and our lovely yogis Michi and Melissa have just the perfect recipes to help keep you cool! 

 

Frozen Summer Treats

Icy Grapes

            A simple frozen treat to cool off during the hot summer, just grab a bag of your favorite type, preferably seedless.

6 servings

1.      Destem grapes and wash in colander, set a side so grapes can dry. 

2.      Once grapes are dry, put in plastic container (not glass because it will stick). Freeze overnight and enjoy!

Chocolate N-ICE Cream

            A delicious banana replacement for the trans fat filled ice cream you buy at the store. Full of natural sugars and good fat. It is a great way to cool off this summer.

6 servings

What you need:

6 bananas

4 tbsp. of earth balance coconut peanut butter

4 tbsp. cocoa powder or chocolate protein powder

1 1/3 cup of almond milk

6 tsp. chia seeds or granola (optional for topping for a desirable crunch)

 

What to do:

1.      Peel and chop bananas and put in plastic container (not glass because it will stick). Freeze overnight

2.      In food processor combine bananas, peanut butter, cocoa powder (or protein powder), and almond milk

3.      Process until creamy consistency.

4.      Top with chia seeds or granola and serve!

Tropical Sorbet

            If you need a sweet treat but aren’t in the mood for a rich chocolate dessert, sorbet is a good route to go to get a nice chill.

6 servings

What you need:

1 pineapple

1 16oz can of coconut milk

6 tsp. coconut flakes (optional for topping for a desirable crunch)

 

What to do:

1.      Remove skin and core of pineapple, chop meat, and put pineapple in a plastic container (not glass because it will stick). Freeze overnight

2.       In food processor, combine pineapple and coconut milk; process until creamy

3.      Add coconut on top and consume!

Food for the Soul - Recipes from the Heart


4 Way Avocado Toast


A mashed avocado on a slice of bread has always been a favorite either for a on-the- go breakfast or a quick snack between classes. Avocados are cram packed full of nutrients such as vitamin E, K, B6, C, which help play a role as an important anti-inflammatory. Avocados are also a great source of a variety of unsaturated fatty acids, which is great for your heart; some of the reasons deeming avocados one of the healthiest foods in the world. Today we present avocado toast that are a bit more on the gourmet and creative side. Best part is, there is no measurements, just as much or little, as you want; something to get those creative juices flowing to where you can come up with your own style of avocado toast. Lets start with the base of the avocado toast, the bread. You can use your favorite brand of bread, but for those who have gluten intolerances, like us, here are a few of our go-to brands. If you are vegan, the bread we use is from Unrefined Bakery located in Frisco, Dallas, or Rockwall. Unrefined bakery is a gluten-free, soy-free, all-natural, and organic bakery that has 5-grain bread that is vegan. Otherwise, most gluten-free breads contain eggs. The two best brands, in our opinion, are Canyon Bakehouse, Rudi’s and Udi’s, these brands can be bought at natural grocery stores like sprouts, whole foods, and natural grocers. Each piece of toast has ¼ an avocado (we make 2 pieces so you can evenly divide half an avocado). All toast are salted and peppered to taste.

 

Avocado Toast #1- Caprese

What you need: Basil, Tomato, Avocado, and Balsamic Vinegar

What to do: Mash the avocado on the toast and pile on tomato, basil and drizzle with balsamic vinegar, simple!

 

Avocado Toast #2- Fire Roasted Veggies

What you need: Bell Pepper (whichever color is your favorite, or all of them, extra colorful!), Purple Onion, and Mushrooms.

What to do:

Gas range: cut large quarter piece of bell pepper and onion, lay peppers and onion directly on the flame until they have a nice dark char (use tongs to be safe!). Take the charred veggies off the fire and slice in long strips (julienne). Sautee mushrooms with just enough olive oil to coat the pan (~1/2 Tblsp). Once the mushrooms are almost cooked add the charred veggies to the mushroom mix. Lightly salt and pepper the veggies.  

Electric range: You can still get the same char for the veggies without the need of a fire. Add just enough olive oil to the pan to coat (~1/2 Tblsp), too much oil won’t allow the veggies to blacken. Add sliced (julienne) peppers and onion to the pan, turn the heat on medium high and let the veggies sit. You do not want to stir them too much so that the can get a good black roasted color. Once the peppers and onions are blackened, add the mushrooms and sauté to finish off, lightly add salt and pepper.

Add veggies on top of your avocado toast, and done.

 

Avocado Toast #3- Black Bean Corn Fiesta

What you need: Can of Black Beans, Can of Corn, Jalapeno, Cherry Tomatoes, Cilantro

What to do: Chop tomatoes, jalapenos, and cilantro, mix all ingredients into bowl to make a black bean corn salsa. Add salsa on top of the avocado toast.

 

Avocado Toast #4- Mediterranean

What you need: Hummus, Kalamata Olives (or your favorite type of olive), Sundried Tomatoes

What to do: Chop olives and sundried tomatoes spread a layer of humus and add mashed avocado on top. OR you can make a sandwich and add hummus on one piece of bread, and avocado on the other.  Top with sun dried tomatoes and olives. I hope this helped to expand your easy morning breakfast or midday snack while packing a punch of nutrients! Good luck in your culinary expansion!

 

-Michi and Melissa