Soup for those cool days - Vegan French Onion

Who doesn’t love soup, especially during the cooler weather? This vegan French Onion soup is warm, comforting and really inexpensive to make! It uses simple ingredients that you probably already have, and it freezes well.

Vegan French Onion Soup (Makes 6 servings)

- 5 cup of sliced onions*
- 3-4 cloves garlic, chopped fine
- 2 tsp each: dried thyme, salt, pepper
- 1 Tbsp sugar (or maple syrup)
- 2 Tbsp olive oil, plus 1 Tbsp vegan butter
- 3/4 C of wine (I used red but use what you like)
- 2 quarts mushroom or veggie broth
- 6 slices of thick toasted bread (I actually used bagel halves)
- 1 1/2 cups of non dairy cheese shreds

*use what ever type of onions you prefer and slice to the size you like.

Directions:

- Heat the oil and butter in a large pot on medium heat, and add the onions, garlic, thyme, salt, pepper and sugar. Cook for about 45 minutes stirring often so they don’t stick.
- Add the wine and cook for about 10 minutes.
- Add the stock and cook for another 15-20 minutes. (If you are going to freeze, do so at this point)
- Transfer 1/6 of the soup to each of your oven proof dishes, add a slice of your toasted bread and top with 1/4 C of cheese.
- Place under the broiler and cook until the cheese is bubbly (about 4-5 minutes).
- Serve immediately and enjoy!

Really Easy Dinner - Stuffed Mushrooms

This is an easy peasy recipe for a great week-day dinner and fancy enough for company. You can stuff your mushrooms with practically anything, so feel free to change this recipe up! You can sub the potatoes for sweet potatoes or add some of your fav beans and add some Mexican spices.

Mashed Potato and Kale Stuffed Mushrooms

- 4 large Portabello mushrooms, cleaned (if they are small'ish - use 6 or 8),
   stems removed-save and chop the stems.
- 3 large potatoes
- 1 cup frozen kale (or spinach)
- 1 large leek, diced small (you can sub 1 medium onion)
- 2 cloves garlic, chopped small
- 2 Tbsp each of olive oil and vegan butter
- 1-2 tsp each of salt, pepper and thyme
- 1 C vegan cheese shreds
- 1/2 C bread crumbs or crushed croutons

Directions:
- Heat your oven to 375 F.
- Cut your potatoes into 1/2 thick slices and boil until soft (about 20 minutes).
- Drain potatoes, mash with 1 Tbsp butter, salt and pepper.
- Add 1 Tbsp of oil to a large pan over medium high heat, and add your chopped mushroom stems, leek (or onion), garlic, 1/2 tsp salt and pepper and all the thyme. Cook for 4-5 minutes or until soft. Stir into mashed potatoes.
- Stir cheese shreds and frozen kale into the potato mixture.
- Rub the remaining oil over the mushrooms and season with salt and pepper (don't be shy with the salt). Place on a baking pan lined with parchment paper. 
- Add potato mixture to the mushrooms evenly and top with bread crumbs and a tiny dab of vegan butter.
- Cook for 30 to 35 minutes.

* using leftover mashed potatoes makes this quicker. Also, add any fresh or dried herbs you like.
* Serve with your favorite salad. I served with beet/orange salad!

Thanksgiving Dinner Side Dishes - Yum!

For me, it really is all about the side dishes. Lots and lots of delicious veggies!  Here are some quick and delicious side dishes.

SPICY CORN
- 2 cups of frozen organic corn
- 1 tsp each: garlic powder, chili powder, lime juice
-  ½ tsp cayenne
- 1-2 Tbsp of Vegan Parmesan cheese or nutritional yeast

DIRECTIONS:
- Mix all spices and add to frozen corn.
- Heat up in microwave or on stove top.
- Sprinkle with cheese or yeast and serve.

OVEN ROASTED BALSAMIC BRUSSEL SPROUTS:
- 3 cups Brussel sprouts cut in half
- 3 Tbsp each: balsamic vinegar and olive oil
- Salt and pepper to taste

DIRECTIONS:
- Heat oven to 350 degrees F.
- Arrange Brussel sprouts on a baking sheet.
- Mix together oil, vinegar, salt and pepper and drizzle over sprouts.
- Bake in the oven for 25-30 minutes.

MAPLE CARROTS:
- 5-6 medium carrots, sliced on diagonal
- 1 Tbsp each: Vegan butter and maple syrup
- 2 tsp fresh rosemary, chopped
- Salt & pepper

DIRECTIONS:
- Boil carrots in water for about 15 minutes.
- Drain and stir in maple syrup, butter, rosemary, salt and pepper.

ROASTED ROOT VEGGIES WITH CURRY
- 4-5 cups of peeled and chopped root veggies: carrots, parsnips, turnip
- 1 large onion, chopped in big chunks
- 1/4 cup olive oil
- 2 tsp curry powder
- 4 garlic cloves, chopped fine
- Salt & pepper
- 2-3 Tbsp Cilantro or parsley, chopped

DIRECTIONS:
- Preheat oven to 425. Toss all ingredients except cilantro together and layer on to two baking sheets. Cook for 15 minutes and turn over (or just stir them around). Cook another 15 minutes. Sprinkle with cilantro and serve.

OPTIONS:
- Replace curry powder with 1 tsp each: rosemary and thyme

GARLIC MASHED POTATOES
- 8 medium potatoes cut in chunks, peel if you prefer
- 3-4 Tbsp of vegan butter
- 5 cloves of roasted garlic (see note)
- salt, pepper and chives

DIRECTIONS
- Put potatoes in a large pot and cover with cold water. Boil for about 30 minutes.
- Drain potatoes and add to a large bowl. Add butter, salt and pepper.
- Mash with a potato masher or use a hand mixer (don't over mix).
- Mash the roasted garlic and stir into potatoes.
- Taste and add more salt and pepper if needed. Sprinkle with chives and serve.

NOTE:
- To roast garlic, wrap cloves in tin foil add a few drops of olive oil and roast in oven at 400 for 30 minutes.

OPTIONS:
- Replace potatoes with sweet potatoes. Replace garlic with a small sprinkle of cinnamon and nutmeg.

Make Your Own Vegan Cheese

Cheese is one of those things that some Vegans say they miss. Here is a very easy recipe for a tasty spreadable cheese!

• 2 cups raw cashews
• 1 garlic clove, minced 
• 1/2 tsp garlic powder
• 1/2 lemon, zested
• 3 Tbsp of fresh lemon juice
• 4 Tbsp nutritional yeast
• 1/2 tsp each: sea salt and white pepper
• 2 Tbsp olive oil
• 3/4 cup water
• OPTIONAL: minced chives or dill for serving
• EQUIPMENT NEEDED:  Food Processor and Cheesecloth.

DIRECTIONS:

-Cover the cashews with cold water and place in the fridge for 12 hours or overnight.
-Drain the cashews and add all ingredients to a food processor. Process until very smooth.
-Place a colander over a large bowl and line the colander with two pieces of cheesecloth. Scrape the mixture into the cloth and twist the cloth so it is tight around the mixture. Secure with a twist tie or elastic.
-Put the bowl and mixture into the refrigerator for 6 hours or until set.

NOTES; Sprinkle with fresh chives or dill for serving, and top with pickled jalapenos, roaster red peppers or sliced olives.

Easy Vegan Weeknight Dishes

These recipes will keep dinner fast, fresh and easy!

AVOCADO PASTA
-  2-3 ripe avocados
-  2 servings of pasta (whole wheat works great)
-  1/3 cup of lemon juice
-  2 cloves garlic, peeled and chopped roughly
-  ¼ cup olive oil
-  Handful of basil chopped or 1 Tbsp. of pesto
-  Salt and pepper
-  Grated Vegan parmesan or nutritional yeast (optional)

DIRECTIONS:
-  Cook pasta according to directions.
-  While pasta is cooking, scoop out avocados and put in blender with lemon juice, garlic, olive oil, salt, pepper and basil. Blend until creamy.
- Drain pasta and toss with avocado mixture. Top with parmesan or nutritional yeast if using.

OPTIONS:
-  Add cooked veggies – peppers, mushrooms, etc.
-  Make noodles from zucchini instead of using pasta.

VEGGIE PIZZA
-  1 large whole wheat wrap
-  1 cup of fresh chopped vegetables: mushrooms, onions, peppers, zucchini, broccoli, etc.
- ¼ cup of tomato sauce or you can replace with olive oil or pesto
-  ¼ cup Vegan mozzarella or cheddar cheese (optional)
-  1-2 cloves of garlic, minced
-  1 tsp of dried herbs: oregano, basil, thyme, etc.

DIRECTIONS:
- Spread the wrap with tomato sauce, pesto or olive oil and place vegetables on top. Add garlic and herbs and cover with cheese.
- Place wrap on a baking tray or pizza tray and bake at 375 for about 7-8 minutes until golden brown.

STUFFED PORTOBELLO MUSHROOMS

-  2 large Portobello mushrooms, stems and gills removed
- ½ cup each: black beans, frozen organic corn and chopped tomatoes
-  1 Tbsp olive oil
-  ½ tsp each: ground cumin and garlic powderr
-  ½ cup Vegan cheese, grated

DIRECTIONS:
-  Preheat oven to 400 degrees.
- Toss the beans, corn and tomatoes with olive oil and spices, add salt and pepper to taste.
-  Stuff the mushrooms with the mixture.
-  Put half of cheese in each mushroom.
-  Put in oven and cook for about 15-20 minutes.

Easy Vegan Salad Dressings - Make Your Own

Unfortunately most of the salad dressing options out there contain a ton of ingredients that can include some pretty nasty stuff. Here are some easy recipes to make your own. Don't forget to experiment with the flavors you love!

photo by connoisseurusveg.com

AVOCADO SALAD DRESSING

-  1 avocado
-  2 cloves of garlic
-  1 Tbsp lime or lemon juice
-  3 Tbsp olive oil
-  Salt, pepper and water

DIRECTIONS:
-  Throw everything into a food processor or blender and add water a little at a time to get the right consistency. About 4 servings.

EASY CREAMY DRESSING

-  3 Tbsp Vegan Mayo
-  1 Tbsp each: Apple Cider Vinegar and maple syrup
-  ½ tsp each: minced garlic and onion OR garlic powder, onion powder, PLUS pepper, salt
-  1 tsp Dijon mustard

DIRECTIONS:
-  Mix everything together and let sit for about 30 minutes. 2 servings.

BALSAMIC DRESSING

- 2 Tbsp each: Balsamic Vinegar and Olive oil
-  ½ tsp each: minced garlic (or garlic powder), mustard, salt and pepper

DIRECTIONS:
-  Mix everything together and let sit for about 30 minutes. 2 servings. 

SWEET MUSTARD DRESSING

-  2 Tbsp Dijon Mustard
-  1 Tbsp each: Olive Oil, Red Wine Vinegar, Maple Syrup
-  ½ tsp each: minced garlic or garlic powder, salt, pepper

DIRECTIONS:
-  Mix everything together and let sit for about 30 minutes. 2-3 servings.

CREAMY POPPYSEED

-  2 Tbsp each: Vegan mayo and Apple Cider vinegar
-  1 Tbsp each: Maple syrup (or agave) and poppy seeds
-  1 tsp each:  Dijon mustard, Olive oil, lemon juice, chopped shallots or onion
-  ½ tsp each: minced garlic or garlic powder, salt and pepper

DIRECTIONS:
-  Chop the shallots or onions fine and garlic if using and mix everything together and let sit for about 30 minutes. 2 servings.

SPICY LIME DRESSING

-  2 limes zested and juiced or 1/3 cup of bottled lime juice
-  1 Tbsp each: agave or maple syrup AND Apple cider vinegar
-  ½ tsp chili flakes or cayenne (or small chopped jalapeno), salt and pepper

DIRECTIONS:
-  Mix everything together and let sit for about 30 minutes. 2-3 servings.

CREAMY CHIPOTLE DRESSING

-  3 Tbsp Vegan mayo
-  1 Tbsp lime juice
-  1 tsp agave or maple syrup
-  ½ tsp each: chipotle powder and garlic powder, pepper, salt

DIRECTIONS:
-  Mix everything together and let sit for about 30 minutes. 2-3 servings.

Easy Healthy Snacks

We all need to recognize when we are truly hungry versus just eating for the sake of eating. Sometimes we eat just because others are doing so, or because there is food in front of us, or even because we can’t bear to leave food on our plates, but in order to be successful at maintaining our goals – we need to say no. And avoiding the urge to eat when you are bored, stressed or even depressed can be difficult some days but it is also a must!

Snacking is something that can easily destroy the best intentions when it comes to keeping on top of your calories and fat. Having said that, healthy snacking can also help to curb overindulging at your next meal because you are starving. The best thing you can do is snack healthy. I have put together a few suggestions for those who are craving somethin somethin.

-   3 cups of organic air-popped popcorn – you can top with spices to bump up the flavor.
-   2 1/2 tablespoons of roasted garlic hummus with 10 baby carrots for dipping.
-   10 baked organic tortilla chips with 1/4 cup of salsa.
-   1/2 cup of kale (remove stems) sprinkled with a teaspoon of olive oil and lightly salted, baked at 400 degrees until crisp.
-   10 olives – black or green.
-   1/2 cup of vegan cottage cheese with 1/4 cup of salsa.
-   10 mini pretzels with 1/2 teaspoon of mustard for dipping.
-   1/4 cup of dry roasted pumpkin seeds.
-   1/2 cup frozen organic grapes
-   3/4 cup of chocolate almond or soy milk
-   1 cup of organic blueberries or raspberries
-   2 medium kiwi fruits
-   1 oz of dark chocolate – make sure it is vegan – Most are, but some sneak in ingredients like whey or casein.
-   2 cups of watermelon
-   1/2  cup of vegan yogurt with 1/4  cup of sliced fruit
-   Almonds and goji berries – about 20 of each
-   2 celery sticks with almond butter
-   2 dates stuffed with almond butter – add a slice of banana
-   1cup of kale, beet or sweet potato chips – check the ingredients to make sure they are vega

Vegan Soups Made Easy

photo by peasinablog.com

ROASTED CARROT SOUP – Can Freeze

-   3 cups of carrots, peeled and cut into ½  pieces
-   2 cups of parsnips, peeled and cut into ½ pieces
-   1 medium onion, cut into big pieces
-   1 Tbsp. Olive oil
-   Salt and pepper
-   2 cups of veggie broth
-   1 tsp each: turmeric, cumin, chili powder

DIRECTIONS:
-   Preheat oven to 400 degrees.
-   Toss veggies in olive oil and add spices and salt and pepper.
-    Spread onto baking sheet lined with tin foil and bake for 35 minutes (stir once in a while).
-   Let cool a little and add veggies to blender. Add veggie broth ¼ cup at a time until it is the consistency you like. Reheat for about 3-4 minutes.

OPTIONS:
-   Add one large chopped Sweet Potato and reduce the carrots and parsnips to 1 C each.
-   Use an immersion blender instead of a blender.
-   Add a tsp of curry powder to veggies before cooking and remove chili powder.
-   Add a sliced/peeled apple to veggies last 10 minutes of cooking time.

photo by veglibrary.com

MUSHROOM SOUP

-   2 Tbsp of Vegan butter or Olive oil
-   1 onion, chopped
-   5 cups of mushrooms – any kind, a mix is good
-   4 cups of mushroom or veggie broth
-   ½  cup of white wine or sherry
-   1 tsp each: thyme and tarragon and mustard
-   Salt & pepper

DIRECTIONS:
-   Heat up butter/oil in a large pan over medium heat. Add onion and cook for 5 minutes. Add mushrooms and cook for 5 minutes. Add spices and mustard and cook for a minute or two.
-   Add stock and wine, salt & pepper.
-   Bring to a boil and the lower heat to medium low and cook for about 25 minutes.
-   Let cool slightly. Take a bit of the onion/mushrooms out of the pan. Use an immersion blender and blend the rest. Add broth or water if it gets too thick. Add back in the mushroom/onions that you took out. Serve with Vegan sour cream.

Easy Vegan Tacos

photo by cookeatdelicious.com

TOFU TACOS

-   5 whole wheat tortillas
-    8 ounces of extra firm tofu
-   1 Tbsp each: smoked paprika, thyme
-   1 tsp each: cumin, garlic powder, pepper
-    ½ tsp cayenne
-   1 Tbsp Olive Oil

CABBAGE SLAW:
-   1 cup each: red and green cabbage, sliced thin
-   ¼ cup of apple cider vinegar
-   Salt & pepper

AVOCADO CREMA:
-   2 avocados
-   2 garlic cloves, mined
-   1/3 cup of lime juice, fresh or bottled
-   1 ½ Tbsp olive oil
-   Salt & pepper
- Cilantro or parsley, chopped (optional)

DIRECTIONS:
-   Drain and rinse tofu and press it between kitchen towels and weight it down.
-   Preheat oven to 400 and line baking sheet with parchment paper.
-   Combine cabbage, vinegar and salt/pepper.
-   Mix spices: paprika, thyme, cumin, garlic powder, cayenne and pepper.
-   Cut tofu into 1 inch pieces and lightly coat with olive oil. Bake in oven for 10 minutes.
-   Remove tofu from oven and sprinkle with spices.
-   Heat 1 Tbsp olive oi in large pan on medium heat and add tofu. Cook for about 5 minutes per side.
-   Place all ingredients for Crema in blender and blend until smooth.
-  Warm tortillas and add tofu, slaw and crema. Top with cilantro if using.

OPTIONS:
-   Add chopped tomatoes, rinsed and drained black beans, and chopped jalapenos.
-   Replace tofu with black beans, chopped mango and jalapeños.
-   Buy packaged coleslaw.

Vegan Valentine's Day Dinner for Two

A special Valentine's Day Dinner made for two.

TOMATO ONION FLAXSEED BREAD

·  5 ripe Roma tomatoes
-   1 small red onion
-  3 cloves garlic
-  ¼ cup sundried tomatoes in olive oil and Italian herbs
-  ½ cup golden flaxseed meal
-  2 tablespoons brown rice flour
-  1 tablespoon extra virgin olive oil
-  1 tablespoon tapioca starch
-  1 teaspoon onion powder
-  1 teaspoon garlic powder
-  1 teaspoon dried basil
-  1 teaspoon smoked paprika
-  ½ teaspoon Himalayan/sea salt

BABY SPINACH SALAD

-  2 cups baby spinach
-  1 tablespoon pine nuts
-  1 tablespoon extra virgin olive oil
-  1 tablespoon lemon juice
-  A few sprinkles Himalayan/sea salt
-  A few sprinkles freshly ground pepper

GRILLED BREADED TOFU STEAKS

-  ½ block firm or extra firm tofu
-  1 tablespoon low sodium soy sauce
-  1 teaspoon tomato paste
-  1 teaspoon miso paste
-  1 teaspoon sesame oil/extra light olive oil
-  ½ teaspoon pure maple syrup
-  ¼ cup high quality breadcrumbs

INSTRUCTIONS

TOMATO ONION FLAXSEED BREAD

1.  Preheat oven to 320°F (160°C).

2.  Chop the Roma tomatoes, red onion and garlic in relatively small pieces. They don’t have to be tiny but it will help with the chopping process.

3.  Put all the chopped vegetables and sundried tomatoes in the blender (or food processor) and pulse it briefly to chop it up. DO NOT PUREE IT! It’s important that if you’re using something like Vitamix, you pulse it for a second quickly, then stir, and pulse until most of the stuff is chopped but not a complete mush.

4.  Pour the mixture into a fine mesh sieve and squeeze out about a cup of juice. You can keep the juice in a container to use as broth for other things! (It will be a total waste to throw it out.)

5.  Pour the chunky mashed vegetables in a large bowl and add the flaxseed meal, brown rice flour, olive oil, onion powder, garlic powder, basil, paprika and salt. Stir until everything is well mixed.

6.  Align baking parchment paper on an 9×13 inch oven tray and grease the baking paper with non-stick cooking oil.

7.  Pour the mixture on the baking tray with parchment paper underneath, and spread it out across the entire tray, so the layer is nice and thin, and even.

8.  If you want the bread to be thin and crunchy, you will need to use a larger oven tray so the layer can be thinner. It will take shorter time to bake so you MUST check every 10 minutes or so after it’s been baking for 25 minutes, because the bottom may burn easily.

9.  Bake in the oven for 50 minutes to an hour and 15 minutes (depending on the thickness). Allow it to cool before cutting it up. Be careful though, some thinner parts may burn, so every 5 minutes or so after it’s been baking for 40 minutes.

BABY SPINACH SALAD

1. Add all the ingredients in a bowl and toss and turn it around until the spinach leaves is coated by everything pretty evenly.

GRILLED BREADED TOFU STEAKS

1. Cut half of a regular block of tofu out and squeeze out as much water as you can without breaking the tofu. Once water is squeezed, use some paper towels to get more water out from all sides.

2. Carefully cut the tofu block in three layers, then slice across to make 6 small rectangles. (But you can really cut them in any sized pieces you want). You will see that more water will emerge from the middle, so once again, get more paper towels to squeeze out even more water.

3. You may even want to leave it out for a little while to dry off. The more water you squeeze out, the better the outcome.

4. In a small bowl, mix together the soy sauce, tomato paste, miso paste, sesame or olive oil and maple syrup and stir until the sauce is even.

5. In a separate shallow dish, pour the breadcrumbs on it. I used Trader Joe’s.

6. Dip the tofu steaks in the sauce, then quickly coat them with breadcrumbs. Do this to each of the tofu steaks.

7. Spray some non-stick cooking oil on a ribbed grill pan and lay the tofu steaks neatly on the pan.

8. Turn the heat on medium high (between 5-6) and cook the tofu on one side for about 10-13 minutes until you see it brown, then flip it over as carefully as you can, and cook the other side for another 6-10 minutes until the other side has browned as well.

 Recipes and photos courtesy of Vegan Lifestyle Magazine