Recipes

Vegan Zucchini Muffin Recipe + High Protein Option [Low Fat, Whole Wheat]

If you’re a vegetable gardener, then you know about that midsummer avalanche of zucchini & other summer squashes. A time that’s both exciting–because hey, it’s incredible getting so much food from just one squash plant–and overwhelming, because using up all the zucchini gets to be a task.

If you don’t get creative with it, you run a serious risk of getting sick of zucchini.

So I try to keep coming up with new uses and recipes for it. Last year I turned my zucchinis into lasagna, chocolate muffins (I made them every week for months), pesto noodles, kebabs, veggie roasts, and a failed attempt at oven zucchini chips. I still couldn’t use them all up, from ONE plant, even with help from my fiance!

So far this year, I’ve made squash boats, (successful!) zucchini chips, and now these protein muffins. And I have 2 plants this year… time to get serious.

I think these muffins will replace my chocolate zucchini muffin obsession from last year, because they are seriously delicious. Especially considering they’re whole wheat, low fat (in fact, fat free if you leave out the walnuts & chocolate chips), and have both protein powder and vegetables!

Ingredients:

  • 1 tbsp ground flaxseed
  • 1 cup brown sugar
  • 1/3 cup nondairy milk (I used soy)
  • 1/4 cup applesauce (or try pumpkin puree)
  • 1 cup grated zucchini
  • 1 and 1/4 cup whole wheat flour
  • 1/4 cup plain hemp protein powder*
  • 1 tsp cinnamon
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1/3 cup vegan semisweet chocolate chips (optional)
  • 1/2 cup walnut pieces (optional)

* If you don’t want the protein, just use 1/4c whole wheat flour instead. Or on the flip side, you can try replacing some of the flour with more protein powder! You can experiment with other protein powders too, but I find plain unsweetened hemp to be the most flour-like and I can’t even taste it in the muffins.

Directions:

  • Preheat oven to 350 F, and grease a standard dozen muffin pan.
  • Combine flaxseed, sugar, milk, and applesauce in a bowl. Set aside while you grate the zucchini.
  • Add the zucchini to the bowl with the wet ingredients, then add flour, then the rest of the ingredients.
  • Stir until just combined, and pour evenly into the muffin cups.
  • Bake for 15-20 minutes, or until a toothpick comes out clean. (Note, you’re only looking for batter on the toothpick–if you hit a chocolate chip, it’ll never be clean!)

Recipe inspired by Nora Cooks’ zucchini bread!

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Recipes

Creamy Raspberry Banana Smoothie Recipe

Today I wanted to share a recipe that’s so easy, a (vegan) caveman could do it: my go-to breakfast smoothie. I’ve been having this every day since the temperature hit 70 degrees out, and I haven’t looked back since.

Honestly, it tastes more like dessert than breakfast… and I’m not complaining.

In the past I’ve made it with just the fruit and soymilk for a minimalist smoothie, but this year I’ve been enjoying putting in all sorts of fun superfood add-ins: my current combo has probiotics from vegan kefir or yogurt, omega 3’s from hempseed, protein from hemp protein powder, antioxidants from beet powder, and tons of vitamins from spirulina. You can get creative with it, because the strong fruit flavor can mask a lot! And, if you like your smoothies on the sweeter side, throw in a date or two for some extra nutrients & sweetness.

The key here is the frozen bananas and raspberries. (Bonus: frozen berries are more nutritious1 and much more affordable than fresh.) To freeze bananas, I peel ripe bananas (with plenty of brown spots), break them in half, and store the halves in a gallon bag the freezer. The best part is you don’t have to worry about always having ripe bananas on hand, because you can stock up and freeze a ton at once!

Vegan banana raspberry smoothie recipe

Serves 1

Ingredients:

  • 2 frozen bananas
  • 1 cup frozen raspberries
  • 2-4 cups of non-dairy milk (I use vanilla soy), depending on consistency preferences
  • 1/2-1 cup vegan yogurt or kefir (optional)
  • Add-in ideas: 2 tbsp hemp protein powder, 2 tbsp hemp seeds, greens

Directions:

  1. Add everything to blender, blend, and serve! (It’s best to drink it right away while it’s still frozen and creamy)

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Reference:
  1. https://www.sciencedirect.com/science/article/pii/S0308814697001659

Recipes

Vegan Caribbean Beans Recipe

Black beans, pinto beans, brown rice, avocado recipe

Today I’m sharing my favorite bean recipe of all time. That’s a serious statement given how often I make beans.

It’s based on a recipe my mom made when I was a kid, and since then I’ve veganized & modified it, and have been making it by feel ever since. But today’s the day… after years and years, I finally wrote it down.

Cue applause. 😛  (It may come as a surprise since I often post recipes, but I usually don’t write them down otherwise!)

These are my favorite beans not only because of the taste, but because they’re easy to make, involving almost no chopping if you have a food processor. Bonus: I’ve discovered they’re the perfect way to use up hot peppers from the garden, and tomatoes, bell peppers, onions, & herbs to boot–and this recipe really makes them shine. They’re also one of my favorite bulk cooking recipes because the flavor actually gets even better over the course of a few days.

Not to mention, they’re really versatile, and can be dressed up or down depending on your mood. As a kid we had them in cheese-topped tortillas, and now my usual go-to is with brown rice and avocado. They also go great as part of a salad!

Vegan caribbean beans recipe with avocado

Ingredients:

  • 2 – 15oz cans black beans, drained and washed
  • 1 – 15oz can pinto beans, drained and washed
  • 1 large yellow or white onion
  • 2 cups bell peppers, any color
  • 1 cup fresh tomato
  • 3 tsp fresh oregano (or 1 tsp dried)
  • Heaping 1/4c fresh parsley
  • 3 large garlic cloves
  • 2-3 small medium-hot peppers* (~3 tbsp worth)
  • 1/2 tsp ground cumin
  • 2 tbsp white vinegar
  • 1/4c dry white wine
  • Topping ideas: Avocado, fresh tomato, scallions, hot sauce, vegan cheese

*Every hot pepper I’ve tried has tasted good in it, and I often mix and match: jalapeno, garden salsa, anaheim… try experimenting with your favorite peppers! Or try 1/2+ tsp dried cayenne to taste.

Directions:

  1. Chop the onions and bell peppers, either by hand or in a food processor. Add to a pot over medium heat and sauté around 5 minutes or until the onions begin to get translucent.
  2. In a blender or food processor, combine the vinegar, wine, oregano, parsley, garlic, and hot peppers. Blend briefly until everything looks approximately minced–do not blend until smooth. (Careful not to inhale it right after it’s done blending, the hot pepper can sting your nose!)
  3. Chop or food-process tomatoes until diced, and add them to the pot with the onions and bell peppers. Also add the blended herb mixture, and the rest of the ingredients (beans, cumin).
  4. Simmer for 15 minutes, until everything is tender and combined.
  5. Blend 1/2 to 3/4 of the pot, depending on how pureed you want your beans. If you puree them a lot they’ll be like black bean soup, and if you puree them less they’ll likely stay in tacos better–it’s up to your personal taste! I usually coarsely blend around 2/3 of it.
  6. Serve on its own, with rice, or in a burrito or taco.

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Recipes

Fluffy Baked Potato Chips Recipe [Vegan]

Fluffy vegan baked potato chip recipe

Sometimes I like to make elaborate meals like my most recent strawberry shortcake recipe, but other times… I just want some potatoes. These guys are my favorite way to eat simple potatoes! They’re like a cross between chips and a baked potato—crispy on the outside, fluffy on the inside, and so addictive.

And it’s so simple, I almost feel silly even calling it a recipe. I usually have them with just salt and pepper, but they can be flavored so many ways, with sauces afterwards or spices while baking! (I add a few ideas below)

Nutrition note: contrary to popular opinion, potatoes are a nutritional powerhouse! Not only are they packed with fiber and resistant starch which are both great for weight loss (see my video on resistant starch & weight loss), but they’ve got almost every nutrient you need to survive. For example, one 400 calorie meal of these potatoes would give me 20% of my daily protein needs; 10g fiber; tons of potassium, B vitamins, and vitamin C; omega 3s, and a bunch more.

Vegan fluffy baked potatoes

Ingredients:

  • 2 medium yukon gold potatoes (~300g)
  • Salt and pepper to taste (I use ~1/2 tsp seasoning salt, 1/8 tsp pepper)
  • Optional: spices to taste (can also use to replace salt): smoked paprika, taco seasoning, curry powder, chili lime seasoning, 21 seasoning salute (or other italian seasoning)

Directions:

  1. Preheat oven to 420 degrees F.
  2. Slice potatoes into ~1/8″ thick slices width-wise (aka, so they’re circles not ovals), as evenly as possible. The best way to do this is with a mandolin, but a knife will do!
  3. Put them in a large tupperware, add spices, and shake them around to get them evenly coated.
  4. Line a baking sheet with parchment paper. Spread potato slices out in a single layer on the parchment paper with some space in between them. (Use multiple sheets if necessary)
  5. Place baking sheet(s) in oven. If you have multiple sheets, place them side by side on one rack rather than stacked on a rack above the other–you want both sheets to get full heat from the top and bottom of the oven!
  6. Bake for 18 minutes, or until there are large golden brown bubbles on top of all of the slices, like in the photos. But don’t let them get fully browned!
  7. Eat immediately, since they’re crispiest while hot!


Enjoy,

 

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Starch Solution, Videos

I’M NOT HIGH CARB LOW FAT ANYMORE? | Weight loss progress pics & advice

I’m back in action, with a diet update for you! In the video, I show you my weight loss from a high carb diet (starch solution) versus my new diet. Plus, what my new diet is & why I LOVED being high carb but it isn’t my current way of eating.

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