Vegan Taco Salad w Secret Sauce

Nice lil salad for those days you want to eat light, but don’t think it isn’t satisfying and filling… because it is. I don’t usually eat salads like ever so that’s saying something.

Ingredients:

  • spring salad mix
  • 1 14.5 oz can of black beans drained and rinsed
  • 1 tomato, diced
  • 1/2 avocado, cut in cubes
  • frozen corn, pan fried dry until charred

Special Sauce:

  • 1/2 avocado
  • 4 tbsp sriracha
  • 2 limes
  • chili powder
  • 1/4c water to thin

Instructions:

  1. Make that saucy sauce. In a food processor add all ingredients and blend. If it isn’t thin enough add water until it’s the consistency you want. What’s nice about this sauce is you can add whatever you need to fix it to your liking. Need more spice just add sriracha and mix, more lime, add it in.
  2. Once your sauce is the taste and consistency you like, build your salad. Spring mix, black beans, top with your veggies and then finally your sauce/dressing!

Roasted Brussel Sprout, Beet, and Carrot Quinoa Salad

A big and healthy salad that’s PACKED with flavor and nutrition. This week I’m aiming to eat better, my body hasn’t been too thrilled with my latest food choices consisting of take-out… So here’s to a healthy week!

This was a spur of the moment recipe, all I knew was I wanted to have beets (the ones from Trader Joe’s oh my goodness), roasted carrots (colorful!), and roasted brussel sprouts… what better way to get that all together than over arugula and quinoa. I wish I had a few more ingredients, like clementines and balsamic glaze, but I made do.

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The dressing I used was a refrigerated green goddess dressing from Trader Joe’s, I thought it went pretty well with the salad, but another option I’m going to try out is balsamic glaze and freshly squeezed lemon juice.

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Ingredients

  • 6 carrots, peeled and sliced into ovals (instead of chopping straight down, cut at angle)
  • 2 tsp olive oil
  • salt and pepper to taste
  • garlic powder to taste
  • 1 lb of brussel sprouts, stems cut and halved
  • 8 oz package of baby beets (from Trader Joe’s) OR 3-4 cooked beets, cut into 1/4 inch slices
  • 1 cup of uncooked quinoa
  • package of arugula
  • handful of walnut pieces (per serving)
  • 1 clementine, peeled and seperated (per serving)

optional choices for dressings

  • green goddess dressing from trader joes

OR

  • balsamic glaze
  • freshly squeezed lemon juice

Instructions

  1. Preheat your oven to 375 degrees.
  2. Line a baking sheet with tinfoil or parchment paper, and place your carrots. Drizzle with one tsp of olive oil, saving the other tsp for the brussel sprouts, and give the carrots a good mix. Sprinkle with salt and pepper, and a hefty dash of garlic powder. Place in the oven for 20 minutes, giving them a little shuffle half way through.
  3. While the carrots are in, line another baking sheet and place your brussel sprouts on with the other tsp of olive oil and mix. Then, make sure all brussel sprouts are face down, sprinkle with salt and pepper, and garlic powder. Make sure the lower rack isn’t on the bottom and when the carrots have 15 minutes left you can place these in there.
  4. While those cook, get your quinoa ready, and cook according to package.
  5. Remove the carrots and set aside in a bowl, they can cool while the brussel sprouts continue to cook for another 10 minutes after flipping cut-side up.
  6. Once those are done, and hopefully the quinoa is ready, you’ll place 1/3-1/2 cup of quinoa down, followed by a cup of arugula, and topped with brussel sprouts, carrots, and beets. I used about 1/2-3/4 cups of each. Top with a handful of walnuts, the clementine pieces, and your dressing of choice. It doesn’t need a lot!
  7. Enjoy.

Banana, Blueberry & Spinach Smoothie

This recipe is super simple and quick. It’s sooo good, all my friends love it so why not share the bomb-ness… hopefully you like peanut butter, if not you can omit it and it’ll still taste great, just a slightly different taste.

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Ingredients

  • 1 c blueberries, frozen
  • 1 c spinach
  • 1/2 c almond milk
  • 1 banana, frozen
  • 1 tbsp ground flax seeds
  • 1 tbsp peanut butter

*if the blueberries and banana aren’t frozen, just add a half cup of ice

Instructions

  1. Combine all ingredients and blend until smooth.
Nutrition Facts
Servings 1.0
Amount Per Serving
calories 369
% Daily Value *
Total Fat 14 g 22 %
Saturated Fat 2 g 10 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 115 mg 5 %
Potassium 910 mg 26 %
Total Carbohydrate 56 g 19 %
Dietary Fiber 11 g 45 %
Sugars 31 g
Protein 12 g 24 %
Vitamin A 66 %
Vitamin C 55 %
Calcium 21 %
Iron 17 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

I hope you enjoy this one as much as I do, after a hard day at the gym you can throw in some protein powder also!

Vegan Breakfast: Avocado and Black Bean Toast

Okay, here is a super easy, super delicious avo toast recipe. Of course, you can do so many different variations of avocado toast, here’s just one.

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This baby has five layers of goodness on top of a 21 whole grain slice of toast from Costco. I toast mine, pretty close to burn it haha, and spread one tablespoon of hummus… layer 1. I cut up 1/4 of an avocado and layer that on top. Followed by mashed black beans, two slices of tomato, turmeric, and garlic powder. I like heat so I add sriracha and tapatio!

Ingredients

  • 1 slice of bread
  • 1-2 tbsp hummus
  • 1/4-1/2 avocado, sliced
  • 1/2 c black beans
  • 2 tomato slices
  • 1/4 tsp turmeric
  • 1/4 tsp garlic powder
  • sriracha (optional)
  • tapatio (optional)

Instructions

  1. Toast your bread, and top with the hummus and avocado.
  2. Mash your beans with a fork, and lay on top of the avocado. Add slices of tomato and spices.
  3. Enjoy!
Nutrition Facts
Servings 1.0
Amount Per Serving
calories 354
% Daily Value *
Total Fat 13 g 20 %
Saturated Fat 2 g 10 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 182 mg 8 %
Potassium 822 mg 23 %
Total Carbohydrate 46 g 15 %
Dietary Fiber 18 g 72 %
Sugars 7 g
Protein 14 g 27 %
Vitamin A 27 %
Vitamin C 27 %
Calcium 9 %
Iron 24 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

This recipe is so quick and easy, it’s a morning favorite for me!

 

Vegan Sweet Potato Buddha Bowl

This recipe is very flexible, in that you can swap as many veggies in and out with a solid rice base. So filling, and so good! Here is my version, with a delicious spicy peanut sauce from kitchn.

With a variety of veggies, I used sweet potato, bell peppers, and broccoli. Next time, I am going to throw in zucchini and onion!

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Ingredients:

  • 1 bell pepper, sliced
  • 2 sweet potatoes, diced
  • 1 cup broccoli florets
  • 1 tbsp olive oil
  • 1/2 tsp black pepper
  • 1/8 tsp turmeric
  • 1/4 tsp garlic powder
  • 1/8 tsp paprika
  • 1 cup cooked brown rice
  • spicy peanut sauce

Instructions:

  1. To get started you’ll set your oven to 400 degrees, line a baking sheet with tinfoil, placing the sweet potatoes, bell pepper, and broccoli side be side (don’t mix!). Drizzle the olive oil, and top with your spices.
  2. Pop this baby in the oven and set the timer to 12 minutes. Pull it out and remove the broccoli, set aside, put the rest in the oven for another 10-15 minutes depending on how your sweet potatoes are doing.
  3. You’ll remove the rest of the veggies from the oven and start putting together your bowl! I start with a base of brown rice, throw on the veggies and top with a drizzle of the spicy peanut butter sauce, but you can do it in any order. I like to also drizzle with sriracha because I’m a spice-aholic.
Nutrition Facts
Servings 2.0
Amount Per Serving
calories 513
% Daily Value *
Total Fat 10 g 16 %
Saturated Fat 1 g 5 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 70 mg 3 %
Potassium 584 mg 17 %
Total Carbohydrate 94 g 31 %
Dietary Fiber 8 g 30 %
Sugars 7 g
Protein 11 g 23 %
Vitamin A 294 %
Vitamin C 181 %
Calcium 6 %
Iron 11 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

 

Chickpea “Tuna” Sandwich

Before I went vegan, my all-time favorite sandwich was a tuna sandwich. I would eat them like three times a week, probably not the best choice, but they are soooo good!

So, with the help of many Pinterest’s on chickpea “tuna’s” and mashes, I’ve created my own. It’s a quick and easy recipe that I almost always have stored in the fridge.

So, let’s get started!

The first step is getting your chickpeas (2 14 oz cans) rinsing and draining them, and placing in your chopper, I can’t fit all of the chickpeas in it so I do it in sections, 1/2 can at a time (or mashing with a fork) until the chopper isn’t making much movement anymore, and most of the chickpeas are ground up (mashed looking).

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You’ll empty the contents into a small/medium sized bowl, and in the same chopper (you can rinse it out if you want, I didn’t) put in your carrot(s) and onion. You’ll chop until they are minced looking and the carrot isn’t flinging around in the chopper anymore.

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You’ll empty the contents into the bowl with the chickpeas, and get your spices. Add them all, your sriracha (if you want extra flavor), lemon, and vegan mayo.

 

Give that a good mix, and you’ll start seeing a similar consistency to tuna, but a slightly different color. If you like your sandwiches to be a little more wet, you can add another tablespoon of mayo, or more, until you get the consistency you want.

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So, your tuna is officially ready to much up. I like to toast two slices of whole wheat and grain bread, put mustard on one side and sriracha on the other, lay down spinach, top with the chickpea mash, tomato and close it up. So good! The chickpeas are also delicious to eat with chips, I go too hard on it sometimes.

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Servings: 5

Ingredients:

  • 2 14oz cans of chickpeas
  • 6 baby carrots/1 large carrot
  • 1/4 onion
  • 1 tbsp sriracha
  • 2 tsp garlic powder
  • 1 tsp turmeric
  • 1 tsp ground pepper
  • 4 tbsp vegan mayo
  • 1 tbsp lemon juice

For a sandwich:

  • 2 slices of bread, toasted
  • 2 slices of tomato
  • 1 handful of spinach
  • 1 tbsp mustard
  • 1 tbsp sriracha

Instructions:

  1. The first step is rinsing and draining your chickpeas, and placing in your chopper, I can’t fit all of the chickpeas in it so I do it in sections, 1/2 can at a time (or mashing with a fork) until the chopper isn’t making much movement anymore, and most of the chickpeas are ground up (mashed looking).
  2. You’ll empty the contents into a small/medium sized bowl, and in the same chopper  put in your carrot(s) and onion. You’ll chop until they are minced looking and the carrot isn’t flinging around in the chopper anymore.
  3. You’ll empty the contents into the bowl with the chickpeas, and get your spices. Add them all, your sriracha (if you want extra flavor), lemon, and vegan mayo. Give that a good mix, and you’ll start seeing a similar consistency to tuna, but a slightly different color. If you like your sandwiches to be a little more wet, you can add another tablespoon of mayo, or more, until you get the consistency you want.
  4. This can be saved and stored or eaten immediately!
  5. For a sandwich:
    Toast two slices of  bread, put mustard on one side and sriracha on the other, lay down spinach, top with the chickpea mash, tomato and close it up. So good!
    *The chickpeas are also delicious to eat with chips, I go too hard on it sometimes.

Nutritrion Facts (just chickpea mash):

Nutrition Facts
Servings 5.0
Amount Per Serving
Calories 479
% Daily Value *
Total Fat 23 g 35 %
Saturated Fat 2 g 12 %
Monounsaturated Fat 14 g
Polyunsaturated Fat 4 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 745 mg 31 %
Potassium 833 mg 24 %
Total Carbohydrate 58 g 19 %
Dietary Fiber 10 g 40 %
Sugars 5 g
Protein 12 g 24 %
Vitamin A 5 %
Vitamin C 22 %
Calcium 3 %
Iron 17 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.