5 Ingredient Vegan Meals

Let’s face it, sometimes you don’t have the time or the ingredients to put together a top chef meal. For the days when you just want something quick and easy, I put together some tasty and dead easy recipes. And remember just because the recipe is simple, doesn’t mean it doesn’t have to taste spectacular! I have broken these down by meal time, but there is nothing wrong with having breakfast for dinner or vice versa.

BREAKFAST

Smoothies are a great well balanced nutrient filled easy meal for anytime of the day. Just throw all of the ingredients into a blender and blend until smooth. If you don’t like or can’t eat bananas, replace them with a small avocado. Also, to up the protein you can add hemp hearts or chia seeds, and if you like your smoothie cold, use frozen fruits rather than fresh.

- Tropical Treat : 1 banana (fresh or frozen), 1 C of coconut milk (or nut milk), 1 C frozen pineapple, 2 Tbsp of Hemp Hearts, 1 tsp vanilla.
- Berry Oat Breakfast: 1 banana (fresh or frozen), 1 C of nut milk, 1 C blueberries (fresh or frozen), 1/4 C oatmeal, 1 Tbsp of nuts (walnuts, hazelnuts or almonds).
- Peanut Butter and Jelly: 1 banana (fresh or frozen, 1 C of nut milk, 1/2 C raspberries (fresh or frozen), 2 Tbsp peanut butter, 2 pitted dates.
- Minty Green Goddess: 1 small ripe avocado (peeled), 1 C nut milk, 1/2 C of fresh mint, 1 C pineapple (frozen), 2-3 Kale leaves.

Overnight oats are another easy and delicious breakfast idea that are also great for an afternoon snack. They are no cook and the main ingredients are rolled or old fashion oats, nut milk and fruit. Feel free to switch up the ingredients to what you like and have on hand. I put them in 250 ml (8 oz) mason jars which makes them very transportable and I make up about five at a time. If you don’t have old fashion oats, you can use the instant version and if you like a sweeter taste, add a touch of maple syrup. Just place the oats and milk in your container and top with the other ingredients.

- Apple Cinnamon: 1/2 C oats, 1/2 C nut milk, 1/2 C chopped apple, 1 tsp ground cinnamon, 2 tsp chia seeds.
- Vanilla Nut: 1/2 C oats, 1/2 C nut milk, 1 Tbsp flax or chia seeds, 2 Tbsp walnuts or almond pieces, 1 tsp pure vanilla.
- Peanut Butter: 1/2 C oats, 1/2 C nut milk, 2 Tbsp peanut butter, 1 Tbsp flax or chia seeds, 1/2 C sliced ripe banana.
- Tropical: 1/2 C oats, 1/2 C nut milk, 1/2 C sliced ripe banana, 1/2 C pineapple (fresh or frozen), 1 Tbsp flax or chia seeds.

We all love sandwiches and the sky really is the limit when it comes to fillings, but for me, I prefer the delicious sandwich’s sister - the wrap. They are easy to prepare, you can eat them for any meal and the ingredients you can use are limitless. Just remember, if you are making them up ahead of time, not to put too much wet sauces on them or you will end up with a soggy mess. The recipes below are for one large or two medium sized wraps and I didn’t include the wrap in the 5 ingredient list. As well, a sprinkle of salt & pepper brings out the flavors!

- Mexican: 1 small can black beans (drained), 1 small avocado (mashed), 1/2 C corn (frozen or canned), 1/4 C jarred salsa, 1 tsp ground cumin.
- Hummus Veggie: 1/2 C of hummus, 1/2 C sliced red or green peppers, 1/2 C diced kale or greens of your choice, 1/2 C shredded carrots, 1/2 small avocado sliced.
- Chickpea: 1 small can chickpeas (drained and mashed with 1 tsp lemon juice), 1/2 C sliced red onion, 1 C chopped spinach, 1/2 C sliced grape tomatoes, 2 Tbsp vegan sour cream or tzatziki sauce.
- Strawberry and Almond: 1/2 C almond butter (or any type of nut butter), 1/2 C sliced fresh strawberries, 1/2 C shredded carrots, 2 Tbsp granola.

LUNCH OR DINNER TIME

Lately I have been obsessed with salads. They make me feel healthy, they are super easy and taste amazing. I know the idea can sound a little boring and you might think, that won’t fill me up but I think these recipes will prove this untrue! These recipes are for one large salad or two smaller ones. I cheated a little by adding one extra ingredient - the dressing. Just make sure if you are using a bottled dressing that it is vegan. As with all the recipes here, adding a sprinkle of salt & pepper will really bring out all of the flavors.

- Spinach/Bean: 1 small can of pinto beans (drained), 2 C of baby spinach leaves (washed), 1/2 C walnuts, 1/2 thinly sliced red onion, 1/2 C sliced fresh mushrooms. Suggested dressing: Maple/mustard, poppy seed or balsamic.
- Couscous/Veggie: 1 C cooked whole wheat couscous (or quinoa), 1/2 C sliced grape tomatoes, 1/2 C diced cucumber, 1/2 C diced onion, 1/2 chopped cashews. Suggested dressing: Italian or Greek.
- Black Bean: 1 small can black beans (drained), 1 C corn (frozen or canned), 1 small avocado (diced), 1/2 C red pepper (diced), 1/2 C salsa. Suggested dressing: Olive oil and lime juice.
- Pasta: 2 C cooked wholewheat or lentil pasta (any shape), 1/2 C jarred artichokes (diced), 1/2 C pitted olives (roughly chopped), 1/2 C tomatoes (diced), 1/2 C red onions (thinly sliced). Suggested dressing: balsamic or Mediterranean.

Is there anything better than a stir fried rice and veggie meal, especially when they are quick, easy and delicious. I usually like to make this when I have left over rice from the night before and I often use frozen or canned veggies to speed things up. As with all my recipes, use them as a starting place and change them up to include your favs. Don’t forget to add salt & pepper to bring out the flavors, just be careful with the salt if you are using soy or another jarred sauce. These recipes make about two servings. The directions are the same for them all: add a touch of oil to a pan over medium high heat, add your veggies and/or tofu and cook for a few minutes, then add your rice cooking and stirring for about two minutes and finally add your sauce. I did again, add an extra ingredient with the suggested sauces and gave you a few ideas for extra toppings.

- Tofu Fried Rice: 2 C cooked brown rice, 1 C cubed firm tofu, 1 C broccoli (fresh or frozen), 1 C thinly sliced carrots, 1 Tbsp chopped garlic. Suggested sauce: Hoisin, Sweet and Sour or Stir Fry Sauce. Suggested toppings: Sliced green onion, toasted sesame seeds.
- Thai Fried Rice: 2 C cooked brown rice, 1 C sliced mushrooms, 1 C diced red and green pepper, 1 C fresh or frozen kale, 1 Tbsp each: diced garlic and ginger. Suggested sauce: Thai Peanut Stir Fry Sauce, Pad Thai Sauce. Suggested toppings: Chopped peanuts, chopped fresh cilantro, sriracha.
- Curry Fried Rice: 2 C cooked brown rice, 1 C shelled edamame, 1 C thinly sliced carrots, 1 C green beans, 1 C cauliflower (fresh or frozen). Suggested sauce: Korma sauce, Mild Curry sauce, or 1 can coconut sauce plus 1 tbsp of curry paste and 1/4 C of lime juice. Suggested toppings: Chopped cashews, chopped fresh cilantro.
- Mushroom Fried Rice: 2 C cooked brown rice, 2 C sliced mushrooms, 1/2 C diced onion, 2 C chopped spinach or kale, 1 C peas (fresh or frozen). Suggested sauce: Garlic/Ginger Sauce, Jerk Sauce, Mango sauce. Suggested toppings: Chopped basil, chopped parsley.

Just because you don’t eat cheese or pepperoni doesn’t mean you have to miss out on this ultimate comfort food. It simply means, it will taste better, be healthier for both you and the planet, and no animals will be harmed! All of these recipes can be made with packaged or home made pizza dough, a pre-made pizza crust or even a toasted large tortilla wrap. There are also many gluten free options at the supermarket. Just follow the directions on the packages to prepare the crust. If you are using a tortilla wrap, place the wrap on a pizza or baking tray and heat in the oven at 375 for 5 minutes. Once your crust is prepared, add your sauce and toppings, place the pizza on a pizza tray or baking sheet and cook in an oven preheated to 450 degrees Fahrenheit for about 7-10 minutes. Just keep an eye on it so you don’t burn anything. I am not including the pizza crust as one of the five ingredients, because what is pizza without the crust lol.

- Caprese Pizza: 1 C pizza sauce, 1 thinly sliced Roma tomato (you can use any type of tomato you have on hand), 1 C thinly sliced fresh basil leaves, 1 C shredded vegan mozzarella. Suggested toppings: crushed pepper flakes, balsamic reduction, sea salt.
- Veggie/hummus Pizza: 1 C hummus, 1/2 C thinly sliced onion, 1/2 C thinly sliced tomato, 1 C chopped spinach, 1/2 C sliced black olives. Suggested toppings: fresh chopped oregano, crushed pepper flakes.
- Pesto Pizza: 3/4 C of prepared pesto sauce, 2 C of sauteed veggies (onions, peppers, mushrooms or zucchini are good choices), 1 C vegan mozzarella shredded cheese. Suggested toppings: sea salt, crushed pepper flakes, fresh chopped oregano.
- No Sauce Pizza: 1/4 C olive oil (that’s your sauce), 1 thinly sliced Roma tomato, 2 C sauteed veggies (asparagus, onions, mushrooms are good choices), 1 Tbsp grated garlic (put this on and then top with veggies to prevent burning), 1 C vegan mozzarella shredded cheese. Suggested toppings: Chopped fresh parsley, sea salt, crushed pepper flakes, fresh chopped oregano.

Skip the Turkey This Christmas

Most of you would never eat your dog or cat for Christmas or any other meal, and we condemn, sign petitions and protest those who participate in the dog or cat meat trade. And yet tens of millions of beautiful, intelligent turkeys are killed and served at holiday tables every year.

Turkeys are smart animals with loads of personalty just like your pets. They love to have their feathers stroked and even do a dance when they see a person they recognize. And just like your cute little puppy or kitten, turkey’s develop a strong bond with individuals who spend time with them.

I am not going to go into the horrific details of how these birds are treated for the short five months of their lives, but I will say that it is NO different than the cruel and disgusting treatment of dogs in the meat trade or the elephants and rhinos in the ivory trade. I will tell you all baby turkeys are subject to excruciating mutilations without any anesthetic of having all “non-essential“ body parts cut off - beaks, toes, snoods (the fleshy red protuberance that dangles over turkeys’ beaks and is used to attract mates). Sadly, their painful and traumatizing death comes as a relief to the torture they endure while crammed into sheds that allow them only a couple of square feet of space. In fact, just in the US alone, millions die while being transported to the slaughter houses - they are kicked and thrown, their legs and wings are broken off, all so families can eat their single holiday meal.

Understand this, there is NO such thing as a humane slaughter. These animals do not want to die and the processors who kill turkeys have no interest in being kind in anyway. Their mandate is to make money spending as little time as possible with the kill and processing. There is nothing humane about inflicting violence and death on animals just because people like the taste of their flesh.

Humans have zero biological need to eat meat, dairy or eggs! So what can you do? The simple answer is to STOP eating and serving turkey or any other meat. Whether you’re looking for store-bought, order-online, or make-your-own options, it’s easy and delicious to veganize your favorite holiday main dishes. There are literally millions of vegan recipes on the internet. I have tons of recipes in the Food section of this blog and they are all very easy and delicious. At some point in the not too distant future, you will not have the choice, as the water, earth and air will be of such poor quality, raising animals for food will be impossible.

Our compassion towards animals does not need to be taught, we simply need to stop un-teaching it!

Some quick and Easy Plant-Based Dinners

I have the luxury of working from home and I live on a farm where I grow all of my own food, but I know that a lot of people don’t live like this. So for anyone who is in a hurry to put dinner on the table for their family or for themselves I have put together some quick and easy recipes.

Easy Pesto Pasta (Makes 4 servings)

- 1 C of basil leaves
- 2 cloves of garlic
- 1/4 C of nuts (I use walnuts)
- 2 Tbsp of olive oil
- a pinch of salt and pepper and a squeeze of lemon juice
- 1 tsp of nutritional yeast (optional)

- 4 servings of whatever type of pasta you like

Directions:
- Put all of your ingredients (except pasta lol) in a blender or food processor and blend. If it seems to thick, you can add small amounts of water or more olive oil.
- Cook your pasta according to the instructions. Keep 1/2 cup of the cooking liquid. Drain and add the pesto and reserved water to your pasta.

Options:
- Add chopped fresh veggies like cherry tomatoes, spinach or roasted peppers.
- Add zucchini “meat” balls (recipe below).

Zucchini “Meat” Balls (Makes 4 servings)

- 1 C of shredded zucchini (squeeze out as much of the liquid as you can)
- 1/2 C of thawed frozen corn
- 1/4 C of finely chopped onion (whatever you have on hand)
- 1/4 C each of flour and corn meal
- 1 Tbsp Nutritional yeast (optional) AND 1 Tbsp of nut milk
- 1/2 tsp each: salt, pepper, ground nutmeg and garlic powder
- about 3 Tbsp olive oil for frying

Directions:

- Mix all of the ingredients together in a bowl. If the mixture seems to dry add a small amount of nut milk. If it seems to wet add a small amount of corn meal or flour.
- Form the mixture into balls (you can refrigerate at this point to cook later).
- Heat the oil in a large pan over medium high heat.
- Cook and turn the balls until they are golden brown. Remove and place on a paper towel.

Easy Vegetable Pho (Makes about 4 servings)

- 2 large containers (about 6 cups) of Vegan Pho broth**
- 3 cups of any type of frozen vegetables
- 1 cup bean sprouts
- 4 servings of thin rice noodles (about 1/2 package)
- 1/3 cup of each: fresh torn basil, chopped cilantro and fresh mint
- 1 lime cut into quarters
- peanuts, sliced hot peppers and hot sauce (optional)

Directions:
- Heat up your broth in a large pot over medium high heat.
- Add your rice noodles and cook for 2-3 minutes.
- Add your frozen vegetables and cook for 2-3 minutes.
- Take off the heat and add your sprouts, basil, cilantro and mint.
- Serve and top with lime juice, additional soy sauce, hot sauce, sliced hot peppers and peanuts.

** If you can’t find Pho broth you can use vegetable or mushroom broth. Heat the broth up and add 1/4 cup of chopped onion, 1/4 cup of soy sauce, a couple of slices of ginger, 2-3 pieces of crushed garlic, a piece of star anise, 2-3 whole cloves and a piece or a pinch of cinnamon. Heat up and simmer for about 20 minutes, then strain and use in place of the broth above.

Easy Thanksgiving Starters - All Plant based and All Easy!

We are starting new traditions! A delicious plant based Thanksgiving dinner that everyone will love! 

Here are a couple of starters that can be served for a casual dinner or can be adapted to serve a large group of your friends and family.

Spiced Pumpkin Soup (Serves 6 - 8)
- 1 Tbsp olive oil
- 1 1/2 cups medium chopped onion
- 2 tsp. each: minced ginger and garlic
- 1 tsp. each: ground cumin, coriander, cayenne, cinnamon, salt and pepper
- 4 cups low vegetable stock
- 2 x 15 oz cans pumpkin puree or 4 cups of chopped roasted pumpkin purée*
- 1 C coconut milk
- Toasted pumpkin seeds (optional - for garnish)
- Pomegranate seeds (optional - for garnish)

Directions:
- In a large stockpot heat oil and add onion and cook for 3-4 minutes. Then add ginger, garlic and spices. Cook over medium heat until onions are soft – about 4-5 minutes.

- Add stock and pumpkin puree. Increase temperature and bring to a boil, then reduce heat, cover and cook for about 15 minutes.

- Stir in coconut milk and cook for another two minutes.

- Top with toasted pumpkin and pomegranate seeds.

* If you are making your own pumpkin puree, cut your pumpkin in half, remove seeds and place cut side down in a microwavable container. Add about 1 cup of water and heat on high for about 15 minutes (or until soft). Cool and then puree in a blender or food processor.

This salad is easy to put together and you can change it up and add your fav ingredients. Also, use a bottled vegan salad dressing if you are in a hurry.

Spinach Salad with Cranberries and Pumpkin Seeds (6-8 servings)

- 1 large package of baby spinach
- 1 C of dried cranberries
- 1 C of roasted pumpkin seeds
- 1 C of drained mandarin oranges
- 1/2 C thinly sliced onions

Dressing:
- 2 Tbsp each: Olive oil, Apple Cider vinegar, honey, water
-2 tsp. Dijon mustard
- 1/2 tsp each: cinnamon, salt and pepper
- Mix all ingredients together is a container with a lid - shake well before dressing the salad.

Directions:
- Combine spinach, cranberries, oranges, onion and pumpkin seeds and toss with salad dressing.

Here is a classic vegan cornbread that is both delicious and very easy to make. This recipe is dense and not too sweet, so if you like your corn bread sweet, just increase the maple syrup.

Vegan Corn Bread (8 - 10 servings)

- 2 C organic cornmeal
- 1 C all purpose flour
- 2 tsp baking powder
- 1/2 tsp each: salt and cayenne powder
- 2 C nut milk (your choice)
- 1/2 C melted coconut oil
- 2-3 Tbsp. maple syrup
- 2 tsp apple cider vinegar

Directions:
- Preheat oven to 350 degrees Fahrenheit.
- Whisk together milk, coconut oil, vinegar and maple syrup in a large bowl. Taste and add more maple syrup if you like it sweeter.
- Combine all dry ingredient and mix well, then add to wet ingredients and stir until combined.
- Pour the mixture into an 8 x 8 pan lined with parchment paper, and cook for about 30-35 minutes, or until top is golden brown.

Start A New Tradition - A Plant Based Thanksgiving!

Over 70 million turkeys are killed in the US and Canada each year - just for Thanksgiving! The conditions they are placed in while they await death, are abhorrent!  We need to end this now.

This year, I am going to inspire you to start a new Thanksgiving tradition! A plant based feast that will be the talk of all your friends and family.

The first of our vegan recipes will be some appetizers and snacks. And as always, feel free to switch up the recipes to suite the ingredients in your cupboard and your taste.

If you don't have time to make up your own appetizers, the stores are filled with some great options like hummus, veggies and dip, vegan cheeses and more!

Warm Spiced Cashews (make about 2 cups - 10-12 servings)
-  1 Tbsp oil - Olive, Safflower or Grapeseed
-  1 Tbsp of dark brown sugar
-  1 tsp each: cumin, chili powder, garlic salt
-  1/2 tsp each: pepper and cayenne
-  2 cups of unsalted roasted cashews

Directions:
- Heat the oven to 350 Fahrenheit and line a baking pan with parchment paper.
- Toss all ingredients really well and add to baking pan in a single layer.
- Cook for about 6-7 minutes. Allow them to cool slightly before serving. Store in airtight container.
 

These sweet potato crescent rolls are easy peasy and taste amazing. You can make the filling up a head of time and bake when you are ready to serve.

Sweet Potato Crescent Rolls
- 1 package of vegan refrigerated crescent roll dough (most are vegan but check)
- 1 cup each: finely chopped mushrooms and onions
- 1 Tbsp olive oil
- 1/2 tp each: salt & pepper

-  2 medium cooked sweet poatoes
-  1 Tbsp each: vegan butter, maple syrup and nut milk of your choice
-  1 tsp each: chili powder, salt & pepper

Directions:
-  Heat oven to 375 Farenheit
- Add oil, mushrooms, onions, salt and pepper to a frying pan over medium heat and cook for about 5-6 minutes. Set aside.
-  Add cooked sweet potatoes, milk, butter and spices to a large bowl and mix well.
-  Separate the dough into 8 pre-cut pieces.
- Spoon 1 1/2 Tbsp of the potato mixture and the mushroom mixture onto the large end of the dough and roll the pastry starting at the long end. Place on a parchment lined baking sheet (or an oiled baking sheet).
-  Cook for about 10-12 minutes or until slightly browned.

This easy and delicious dip can be served with raw veggies, crackers or even some fresh baked bread. If you don't have white beans on hand, you can replace with most types of caned beans.

White Bean Dip (makes 2 cups)
-  2 x 14 ounce cans of white beans, drained and rinced
-  1/4 C of fresh lemon juice
-  1 Tbsp of minced fresh garlic
-  2 tsp of mustard (whatever type you like)
-  1/2 tsp each: salt, pepper and cayenne
-  1 Tbsp of nut milk (you can add more for a thinner consistency)

Directions:
-  Place all ingredients into a blender or food processor and blend until smooth.
-  OPTIONAL: top with a splash of olive oil and chopped parsley.