BUFFALO STYLED CAULIFLOWER BITES & VEGAN RANCH

BUFFALO STYLED CAULIFLOWER BITES

INGREDIENTS:
-> 1 head cauliflower, chopped into bite size piece
-> 1/2 cup brown rice flower
-> 1/2 cup water
-> pinch of kosher salt
-> pinch of granulated garlic powder
-> non-stick spray
SAUCE
-> 1 tsp. Earth Balance butter substitute; melted
-> 1/2 cup Frank's Red Hot sauce

INSTRUCTIONS:
1. Preheat oven to 450F.
2. In a small bowl, combine brown rice, water, garlic powder and salt. Mix thoroughly with a whisk.
3. Dip cauliflower pieces in the batter until coated evenly,then place on a lightly greased, non-stick baking sheet.
4. Bake for about 10 minutes or until the batter hardens, then flip with a spatula and bake for another 5 minutes.
5. Mix Frank's Red Hot sauce and Earth Balance butter substitute in a small bowl.
6. When the cauliflower is finished, take a plastic pastry brush and evenly brush each piece with thehot sauce mixture.
7. Bake coated cauliflower for an additional 8-10 minutes, or until cauliflower is crispy, and sauce looks absorbed.
8. Remove from oven.
9. Let the cauliflower bites set out for at least 20 minutes before serving.
10. Enjoy :)


VEGAN RANCH DRESSING

INGREDIENTS:
-> 1 cup vegan mayonnaise
-> 1/4 cup soy milk
-> 1 tsp garlic powder
-> 1/4 tsp salt
-> 1 tsp onion powder
-> 1/4 tsp black pepper
-> 2 tsp fresh chopped parsley
-> 1 tbsp apple cider vinegar
-> 1/2 tsp fresh chopped dill or 1/4 tsp dried dill

INSTRUCTIONS:
Blend all the ingredients in a blender or food processor until smooth and creamy. :)

MOIST VEGAN CARROT CAKE

A delicious, quick and easy vegan carrot cake recipe!

INGREDIENTS:

-> 1/4 cup applesauce

-> 1 tsp vanilla extract

-> 1/2 cup vegan butter, softened

-> 1 tsp salt

-> 1 1/2 tsp baking powder

-> 2 tsp cinnamon

-> 1 cup cane sugar

-> 1 1/4 cups flour

-> 1/4 cup soy milk

-> 1 cup grated carrots

DIRECTIONS:

Pre-heat oven to 325 degrees. Grease and flour a 9-inch baking pan. Combine the applesauce, vanilla, vegan butter, salt, baking powder, cinnamon, sugar, flour and soy milk until well mixed. Add the carrots last.

Pour the batter evenly in the baking pan, and bake for 45 minutes.

Allow the cake to cool and in the mean time you can make the frosting.

VEGAN CREAM CHEESE FROSTING

INGREDIENTS:

-> 1 container Tofutti Better Than Cream Cheese

-> 1/2 cup vegan butter

-> 2 cups powdered sugar

-> 1 tsp vanilla extract

-> 1 1/2 tsp lemon juice

DIRECTIONS:

First mix the cream cheese and vegan butter. Slowly add the powdered sugar, then the vanilla and lastly the lemon juice.

INSTAGRAM:

@VEG4_LIFE

BUTTERNUT SQUASH AND LENTIL SOUP

Another cold day here in Canada, so I needed to make something to warm me up. This soup is so hearty and healthy, also really easy to make!

INGREDIENTS:

-> 2 Tspn olive oil.

-> 1 cup onion, chopped.

-> 2 garlic cloves, chopped.

-> 1/2 cup carrot, sliced.

-> 6 cups veggie broth (low sodium) , or 6 cups boiling water (I didn't have veggie broth and it was too cold to leave my house so I boiled water and used that instead of veggie broth, but veggie broth might make it taste better).

-> 3 cups butternut squash, peeled, seeded and chopped.

-> 1 cup lentils (brown or green).

-> 2 medium tomatoes, chopped.

-> 2 tspns lemon juice

-> 1 bay leaf

DIRECTIONS: 

Sauté the garlic and onions on olive oil until soft. Then add all ingredients except the water or veggie broth into a pot and cover it on low heat and let it steam for 5 minutes. After 5 minutes add the boiling water or boiling veggie broth, and cook on medium heat for 1 hour, or until lentils and vegetables are soft. Add salt and pepper depending on your taste!

WHY ARE LENTILS HEALTHY FOR YOU??

Lentils are low in calories and high nutritions!

Lentils help reduce blood cholesterol because it contains very high levels of soluble fiber. 

The dietary fiber found in lentils help prevent constipation and other digestive disorders. 

Lentils contain the third-highest levels of protein. 26% of lentil's calories are attributed to protein!

Lentils are a really good source of iron, which transports oxygen throughout your body and is key to the production of energy and metabolism.

Lentils are very low in calories and contain virtually no fat. One cup of cooked lentils only contains 230 calories, but still leaves you feeling full and satisfied!

INSTAGRAM : @VEG4_LIFE

PRETTY PINK HUMMUS

I love getting creative with hummus, and I also love beets so this was a perfectly tasting combination. I always have hummus in my fridge for a quick and healthy snack. The beets give the hummus the prettiest pink colour. 

Ingredients:

-> 1 small boiled beet
-> 1 can of cooked chickpeas, drained
-> Zest of 1 large lemon
-> Juice of half a large lemon
-> Pinch of salt and black pepper
-> 2 large garlic cloves, minced
-> 2 Tbsp Tahini
-> 1/4 cup extra virgin olive oil

Instructions:

Once your beet has boiled (approx. 30 minutes) let it cool. When the beet has cooled, peel and quarter it and place it in your food processor. Blend it until only small bits remain. Add all the ingredients except for olive oil and blend until smooth. 
Drizzle the olive oil in as the hummus is mixing. If the mixture is too thick add some water. 

RAW VEGAN KEY LIME PIE 

For me the hardest part about transitioning into a vegan diet is the desserts. Most desserts are made with milk products, so I really want to change my favorite desserts into vegan ones, as well make them a bit more healthier! This recipe is SUPER easy to make and it's guilt free!! 


INGREDIENTS: 

FILLING:
-> 2 avocados
-> 2 limes
-> 1 TBS Stevia
-> zest of 1 lime

CRUST: 
-> 3/4 cup walnuts
-> 6-7 pitted medjool dates (soaked in water for 1 hour)

DIRECTIONS:

After the medjool dates have soaked in water for an hour, blend the pitted dates and walnuts in a food processor. When finished, press into a pie pan (I didn't have a pie pan so i used a shallow plate). 

Then blend the avocados, lime juice (1-2 limes, depending on how citrusy you like it), Stevia and zest of 1 lime.

Pour the mixture on top of the crust. Chill in the freezer for at least one hour. I grated some Brazilian nuts on top as well :)

WHY ARE MEDJOOL DATES SO HEALTHY FOR YOU??
-> With about 1.6 grams per date, Medjool's are an excellent source of dietary fiber.
-> A 3.5-ounce serving (4 dates) of the fruit provides 6.7 grams of fiber, or 27 percent of the daily value.
-> Dates are high in soluble fiber, meaning they promote and help maintain healthy blood glucose and cholesterol levels.
-> Medjool dates are higher in potassium than oranges, bananas and spinach. They provide 20 percent of the nutrient's daily value per 4 dates.
->Medjool dates supply 18 percent of the daily value for copper in a 3.5-ounce serving. Copper is used to form collagen which is a fundamental component of skin, bone, cartilage and connective tissue.-> Per 4 dates, the fruit provides 15 percent, 13.5 percent and 12 percent of the daily values for manganese, magnesium and vitamin B-6, respectively. 

INSTAGRAM: @VEG4_LIFE

Raw Vegan Energy Bars

I had a really long day at school today and I didn't pack myself any snacks because I didn't have enough time. I decided to play candy crush all night instead of getting a good night's rest and waking up early. ANYWAYS, I was walking around my campus looking for something that can satisfy my cravings; something sweet and healthy. Not surprising that I couldn't find anything. So... I went home and looked up some recipes and found this amazing healthy recipe. It is packed with healthy deliciousness, and it so easy to make! 


Ingredients:

-> 1 cup whole walnuts
-> 1/2 cup of sunflower seeds
-> 1/2 sultans raisins
-> 1 ripe banana
-> 3 Tbls. cacao powder
-> 1 Tbls. cacao nibs
-> 2 Tbs. coconut oil
->  pinch of sea salt

FOR THE GLAZE:

-> 4 pitted medjool dates
-> 1/2 tsp. vanilla powder
-> 2 big tsp. coconut oil

Directions:

Mix first top of ingredients in a food processor. When finished put the mix in a baking dish with aluminum paper that has been spread with coconut oil. Set it in the fridge for 30 minutes. 

For the glaze, put all ingredients in a food processor. After 30 minutes of the mix that was in the fridge, top it with the glaze and put it back in the fridge for at least an hour. 


WHY ARE WALNUTS HEALTHY FOR YOU??

Did you know that walnuts can actually help you lose weight? An ounce of walnut contains 2.5g of omega 3 fats, 4 g of protein and 2 g of fibre that help make you feel full. Any successful weight management plan has to include this factor, so you don't feel like you have to constantly be eating even when you're not very hungry.

Walnuts are also great for improving your sleeping patterns. They contain the hormone melatonin, which helps induce and regulate sleep.

Want thicker, longer hair? Walnuts might just do that for you. Walnuts contain biotin (vitamin B7) which helps strengthen hair, reduce hair fall and improve your hair growth.

Walnuts are great for keeping heart disease at bay. Walnuts are rich in antioxidents and omega-3 fatty acids which help keep off heart disease. Omega-3 fatty acids also help combat bad cholestreol and encourages the production of good cholestrol.

Walnuts are rich in B-vitamins and antioxidants which prevent your skin from free radical damage and prevents wrinkles and signs of aging. Walnuts can give you the glowing skin you always wanted.

 Walnuts can also help fight daily stress. Researchers found the including walnuts and walnut oil in the diet lowered both resting blood pressure and blood pressure responses to stress in the laboratory. Walnuts contain nutrients that give them stress fighting properties.

INSTAGRAM: VEG4_LIFE

RAINBOW STUFFED PEPPERS

I absolutely love stuffed red peppers, and I think this recipe is perfected to make a delicious meal healthy!

This is another recipe from Kimberly Snyder's book. I wasn't lying when I told you it was one of my favorite books.

INGREDIENTS:

-> 6 red bell peppers (orange, yellow, red or green)
-> 1 1/2 cups of water
-> 3/4 cup of dry quinoa
-> 2-3 Tbs. raw coconut oil
-> 6 garlic cloves
-> 1 medium white onion, chopped
-> 2 cups of broccoli florets
-> 2 medium carrots, diced
-> 1 cup minced basil 
-> 2 tsp. Celtic or Himalayan sea salt
-> 3/4 tsp. black pepper
-> 1 tsp. oregano 
-> 2 Tbs. low sodium tamari

INSTRUCTIONS:

Cut the top of the peppers around the stem in an even circle. Then pull out the stem and the seeds. Place water in a saucepan and bring to a boil. Reduce the heat, add the quinoa and simmer until the water is absorbed and the grains become translucent and soft (about 10-15 minutes). When the quinoa is finished, set is aside.

Saute the garlic in the coconut oil until gently cooked (low heat), and then add the onions. Stir the onions until they become translucent. Add the broccoli, kale, carrot and basil, and cook gently for a few minutes. Add the sea salt and other seasonings to the veggie mixture and mix it up. Add the quinoa at the end and stir it will.

The mixture will taste a bit saltier than your taste, as it will be less concentrated when we stuff the plain bell peppers. When you are satisfied with the taste of your mixture, spoon it into the peppers, filling them to the top.

Put the peppers in a glass baking dish, making sure they stay up right. I put the peppers lids on top of the peppers. Bake at 350F for 45 minutes. I also smothered the baking dish with coconut oil and added 1 Tbs. of water. 


On the side I made a fresh greens salad with mixed greens and arugula, tomato, cucumbers and red peppers. I always play around with dressings. This time I mixed some balsamic, olive oil, fresh squeezed lemon, salt, peppers, and apple cider vinegar.


WHY I PREFER TAMARI OVER SOY SAUCE????

Soy sauce and tamari are both made from fermented soybeans. Tamari is japenese and it is thicker, darker, and richer than soy sauce. It is also less salty. Soy sauce usually is lighter, unless molasses was added to it. 

I specifically bought San-J Organic Gluten-Free Tamari. It has a richer taste than regular soy sauces, which contains 40% to 60% wheat.

INSTAGRAM:

@VEG4_LIFE