Are you looking for a vegan entree you can serve for your next holiday meal that is delicious and good for you too? This lentil-stuffed acorn squash is full of healthy fiber and plant-based protein. The best part is that it tastes great.
1 acorn squash large
1 cup dried green lentils green
2 cups vegetable broth
1/2 chopped onion
2 stalks chopped celery
1 chopped apple
1/4 cup dried cranberries
1/2 teaspoon dried thyme
1 tbsp breadcrumbs
3 tbsp nutritional yeast
3 tbsp extra virgin olive oil
Salt & Pepper to taste
1 tbsp chopped fresh parsley
Set your oven to 400 degrees Fahrenheit and let it preheat.
Cut the stem side off the squash and then cut it in half vertically.
Use a spoon to remove the seeds.
Then, with a silicone brush, cover the inside of both halves with olive oil. Add salt and pepper.
Place the squash cut side up on a baking sheet and roast in the oven for 50 min to 1 hour.
While the squash is roasting, place the lentils and vegetable stock in a pot and bring to a boil. Cover the pot and reduce the heat to medium-low. Let the lentil simmer until tender. If you need to add more liquid, do so. They should take about 40 minutes to cook.
When the lentils are cooked, drain them.
When the squash is fork-tender, remove it from the oven.
Heat up a frying pan and add a tablespoon of oil. Add chopped onions and cook until translucent.
Add dried thyme to the pan and chopped celery, apple, and dried cranberries. Cook for 5 minutes.
Add the lentils to the pan and season well with salt and pepper. Cook for 4 minutes.
Add breadcrumbs and nutritional yeast and stir the stuffing well.
Fill both halves of the squash with stuffing and place back in the oven to back for 15 minutes.
This vegan red lentil soup recipe is perfect for a chilly fall day.
Red lentils are a great source of plant-based protein and fiber, both of which help keep us feeling full and promote healthy digestion. They also contain important micronutrients such as folate and iron, making them a nutritious addition to any meal. Red lentils have been shown to lower cholesterol levels and may even help manage blood sugar levels in those with diabetes.
Overall, incorporating them into your diet can contribute to your health and well-being. So if you’re looking for an easy weeknight dinner that’s both delicious and good for you, this soup is just what you need! Enjoy!
1 cup red lentils, rinsed and drained
1 8oz can diced tomatoes
4 cups vegetable broth
1 cup chopped spinach
1 small onion, diced
1 carrot sliced
3 cloves garlic, minced
2 tsp cumin
salt and pepper to taste
optional toppings: diced avocado, diced red onion, cilantro, crushed red pepper flakes
Instructions: 1) In a large pot over medium heat, sauté the onion and garlic until softened.
2) Add in the lentils, tomatoes, carrot, broth, cumin, and season with salt and pepper.
3) Bring to a boil and then reduce heat to low. Simmer for about 20 minutes or until the lentils are tender.
4) Stir in the spinach and let it wilt for 1-2 minutes. Serve hot with desired toppings.
When you make this vegan red lentil soup recipe, you might want to add some vegan sour cream and sliced avocado to the top. Enjoy!
‘Tis the season for holiday celebrations, parties, and family gatherings. If you’re in need of some new plant-based holiday recipe ideas that will impress friends and family we’ve got some delicious vegan holiday recipes for you.
A few of our talented cooking class hosts have contributed their favorite holiday recipes. They’re delicious, easy to make, and might just convert a few of your meat-loving friends to plant-based eating. Check them out below.
Simmered Japanese Kabocha squash from Yuko Nakamoto
>>1 Kabocha squash (cut & trimmed)
>>Hot Water (about 12 oz)
>>Brown sugar 1 tbsp (You can use: Maple syrup or any of your favorite sweeteners)
>>Soy sauce 1 tbsp (Tamari soy sauce, liquid aminos)
>>Salt 1 pinch
1 : Use microwave for 1 min for easy cutting if the Kabocha is too hard.
2: Remove the pulp and seeds from the Kabocha squash. Use a sharp knife to slice the Kabocha squash into 1-inch thick width pieces and then cut into bite-size pieces.
3: Trim all the corner edges from the Kabocha pieces using ※Mentori cutting (see pictures)
※ 面取りMentori: If the pieces have a sharp edge, then they are likely to break into pieces during the cooking process.
5: Put the Kabocha skin down in a single layer in a pan and Boil in high heat with the Kabocha pieces covered with enough hot water for about 8-10min with a lid.
When kabocha gets soft, drain the hot water.
6: Turn the heat off and add brown sugar, mix quickly and add soy sauce to absorb.
If you want to make the Kabocha squash powdery and fluffy, turn off the heat and you can put the lid on for a while.
Roasted Veggies with Banza Chickpea Pasta in Garlic & Oil with Fresh Basil from Kevin Duffy
>>2 heads broccoli
>>2 bundles asparagus
>>Extra Virgin Olive Oil
>>3 to 4 cloves garlic
>>Italian seasoning (or your favorite seasoning mix)
>>1 bag fresh spinach
>>1 bundle fresh basil
>>salt and pepper to taste
• preheat oven to 400-415
• chop up 2 heads of broccoli, 2 bundles of asparagus, 2 zucchini
• mix veggies in a bowl with EVOO, fresh chopped garlic (3-4 cloves), and Italian seasoning, whatever you like.
• roast veggies in the oven for 15-20 mins or until the broccoli chars.
• cook pasta 2-3 mins less than the directions. Trust me, It always falls apart… and then you will think you hated it! You didn’t hate it, it just fell apart, it tastes great minus the usual white flour bloat and brain fog!
It cooks different than “regular pasta” = different ingredients. Better ones aka it’s better for you.
• pour a big bag of spinach in a giant serving bowl
• heat up some more EVOO and garlic in a pan. Medium heat 3-4 mins.
• drain the Pasta when cooked and mix it with the spinach. This will help steam and wilt the spinach just perfectly.
⚠️ We all knows spinach disappears when you cook it in a pan. Let’s make spinach great and stop cooking it in a pan and then the drama continues that it “disappears into nothing.”
• add in the heated oil and garlic to the bowl and mix
• add the roasted veggies and mix it all 🥦
• chop up a bundle of fresh basil and add that too. 🌿
Can you say professional Presentation!
• salt and pepper to taste
⚠️ More or less oil as needed. Aim for less. Don’t cook with more oil than you are comfortable drinking straight out of a glass!! It is all going in your body. Whether you drink it or hide it on your veggies.
😢 If this takes you more than 20 mins it’s ok, Keep practicing!
If you like a toffee-tasting pumpkin pie, then you will love this healthy version.
This is a perfect recipe for using left over almond pulp after making your own almond milk. Tip: When you make your almond milk throw in the vanilla bean when blending with water, then once the nuts are strained and squeezed, the ground vanilla pod will be left behind with the nuts.
» 1 1/2 cups almond pulp
» 1 whole vanilla bean (blitzed in a spice grinder) or 1 tsp of vanilla paste or 1 tbs vanilla essence
» 1 packed cup of dates
» 1/4 cup coconut oil
» crackle of pink salt
» 2 1/2 cups cooked and mashed pumpkin (roasted is best)
» 1 cup of almonds or 1 cup of almond butter (only use whole almonds if you have a powerful food processer that can turn them into paste)
» * 3/4 cup lacuma powder (You can omit the lacuma powered in this recipe if you don’t have it. No big deal really. It’s really for nutritional benefit and a little sweetness.)
» 1/4 cup coconut oil (melted)
» 1/2 cup coconut paste (melted)
» 2 tsp cinnamon powder
» 2 tsp nutmeg powder
» 1/4 cup maple syrup
» salt on top
Process all ingredients in a high-powered food processor until it sticks together in a ball of dough when pressed. Line a fan pan with baking paper. (I like to trace out a circle and cut it to fit the base exactly.) Press the dough down uniformly and line the sides to form a pie crust. Refrigerate while you make the filling.
Blend almonds first until smooth. Add remaining ingredients and process for a few minutes, stopping to scrape down the sides. Spoon filling on top of pie crust and allow to set in the refrigerator for several hours until firm. Top with pistachio nuts.
Whether you call them granola or muesli bars – these are vegan, free from refined sugar and grains. This makes them also a gluten free granola bar. In truth, it’s a nut bar. So delicious. Paleo Granola Bar recipe below.
The perfect pocket sized snack or lunch box treats. I’ve made these a number of times and I like them best when they are crunchy. So cook them low and slow. Additionally I like to cut them smaller as they are quite filling. Why bother with Paleo if you are vegan? Well, quite simply, it’s possible to be an unhealthy vegan if you fill your diet with wheat and flour based foods. Anytime you can swap the wheat out for something more nutritionally dense, you are doing yourself a favor. I don’t want to bang on about wheat flour here, (as so many experts have already written much about the topic), just make this and eat it because it’s delicious! You have the added benefit of knowing it is healthier than the regular shop bought muesli bars laden with sugar.
Hemp seed powder
These crunchy paleo granola bars have the addition of hemp powder. This gives them an extra protein boost. If you don’t have hemp powder you could swap for oats or leave it out completely. You could also leave out the tahini, but I include it because it is an excellent source of calcium.
NOTE: What is just as important as putting nutritious food into your body? Having your body be able to extract and absorb the nutrients. For this reason I recommend soaking the nuts first and then drying them in a dehydrator. This will remove the inhibitor enzymes and make them easier to digest. Of course, like you, I sometimes can’t be bothered with all that and have still made this successfully without soaking the nuts first. Both work. But if you have the time, soak overnight then rinse and dry out in the dehydrator or oven on a low temp. Below 47 Degrees Celsius. Drizzle granola bar with chocolate. Make your own or use shop bought vegan dark chocolate.
3 1/2 cups of mixed raw nuts
1/2 cup pepitas and sunflower seeds
1 cup dried fruit (I used a mix of apricots, sultanas and currants)
1/2 cup desiccated coconut
1/3 cup coconut oil
1/3 cup rice malt syrup
1/2 cup almond butter
1 tbs tahini
2 tbs hemp powder
3 tsp Maldon sea salt flakes
1 tbs pure vanilla essence or extract
On a low heat, melt the oil, tahini, nut butter, rice malt syrup, salt, and vanilla. Mix well in the saucepan until combined. Add in vanilla and cinnamon. In a food processor, blend half the nuts, all the hemp powder and all of the desiccated coconut until fine crumb. Roughly pulse in the remaining nuts and seeds so still chunky. Mix in fruit. Combine wet ingredients with dry. Mix well. Press into a lamination tray lined with baking paper. Bake in a low oven (160 degrees Celsius) for about 30 minutes. Be careful not to burn the nuts bars. When golden toasted, pull out bars and cut into slices while still warm. Allow to cool and top with melted dark chocolate. Store in fridge. Store in an airtight container.
By Natalie Prigoone
Natalie Prigoone is the author of ‘The Great Uncooking’ a raw food detox book and A Piece of Cake: Easy Raw Desserts. She is a yoga teacher, high school teacher and raw food chef. Natalie discovered raw foods and their healing magic in 2011. She is passionate about healthy life hacks, and creating recipes that lead to greater health and healing. Follow her on Instagram @thegreatuncooking or Facebook.
The smoothie bowl craze that’s been blending its way into society over the last few years ins’t over yet, and we are so excited to share this raw, plant-based treat with you. Did you know that the best time of day to eat chocolate is actually in the morning? And Lee Holmes is helping us capitalize on this delicious knowledge by sharing her recipe for a Chocolate and Raspberry Smoothie Bowl that will have your taste buds singing all morning long.
This recipe makes 2 servings, but if you don’t have someone to share it with, don’t worry! You can actually make this smoothie in advance and freeze it in a muffin tray. When you’re ready to enjoy, take three out, whiz them in your high-speed blender and you’ll be good to go!
Side note, wouldn’t this be the perfect treat to share with your someone special this valentines day? We think so!
125 ml (4 fl oz/1/2 cup) almond milk or plant milk of your choice
The method for putting this bowl together is simple. Blend together all of your ingredients in a high-speed blender until smooth and creamy. The mixture should have a spoonable consistency.
Then, pour the mixture into two bowls and decorate with your chosen topping(s).
Choose your favorite toppings to put the finishing touches on your smoothie bowl, or use any of the following items recommended by Lee:
edible flowers, passion fruit, lilly pilly berries, banana, raspberries, blueberries, strawberries, almonds, pepitas (pumpkin seeds), chia seeds, coconut flakes, cacao nibs, granola and/or nut butter.
These are ridiculously easy, two ingredients and sweetly delicious. Team them with a burger, eggs or anywhere where you might be tempted by bread. Just be careful not top burn them as the sugar content in the vegetable does tend to brown quickly. Usea medium temperature and finish them off on the oven.
Olive oil or coconut oil
Wash and peel sweet potato. Use a julienne peeler or mandoline to peel long thin strips of the vegetable. If you have neither of these tools then just use a regular grater. I like the julienne peeler because it’s quick with an easy wash up and results in really long this strips which are easy to swirl around the fork.
Drizzle on oil and mix with a fork so that strands are coated. Swirl with a fork as you would long spaghetti to get a round ball. Place in a shallow pan with hot oil and fry for a few minutes until golden. Crackle on some pink salt. Shape it into a perfect circle with your spatula and keep an eye on it so it doesn’t burn. You will find that it also steams while it fries due to the loose structure of the strands. When the desired colour is reached, place them on a tray in a medium oven until ready to eat.
Note: If the edges go a little black, they still taste good. Don’t throw them out.
Soup Season is officially here! It’s fall in the United States and as the weather starts to get cooler, the idea of curling up with a hot bowl of soup just gets more and more appealing. Good thing we know so many amazing foodies out there who have such delicious plant based recipes for us to try. We love this Apple and Fennel Soup by Lee Holmes and we just know you will too!
This recipe serves 4. Give it a try and let us know what you think!
Now that it’s officially legal to eat Hemp in Australia I’m happy to make my recipe public. However you spell tabouli / tabbouleh my version is a blessing for those who like it gluten-free. A good source of protein and plant fibre, this Middle Eastern salad is wheat free. Parsley is the star player in this dish, but Hemp seeds have such a wonderful nutty flavour that I’ve added more than I would if it were a straight substitute for burgul.
For those not in the know, tabouleh is traditionally made by soaking cracked wheat or burgul, not only is wheat not that good for you but this step is time consuming. Additionaly, not only does my recipe save you time in the kitchen, but it is higher in protein. Sounds like winning to me.
1/2 cup Hemp Seeds
2 cups chopped parsley
1 cup chopped mint leaves
1 stalk of spring onion chopped (or white onion)
3 vine ripened tomatoes
1 clove garlic
1 lemon juiced
1/4 cup extra virginolive oil
salt & pepper to taste
Wash herbs and pat dry. Chop herbs finely and place into a mixing bowl. Finely dice tomatoes and onion. Squeeze lemon and garlic and place in bowl with the other ingredients. Stir in Hemp and drizzle on olive oil. Serve immediately or even allow the flavours to marinate and meddle for awhile. That’s the beauty of this dish, it improves with time. Serve on it’s own or as an accompaniment to vegan burgers.
By Natalie Prigoone
Follow her on instagram @thegreatuncookingand visit her website thegreatuncooking.com for more raw food recipes or create incredible dishes, smoothies, dips, snacks and more alongside Natalie on Omstars.
This middle-eastern inspired salad is a healthy take on the classic tabbouleh. Substituting white rice or cous cous for cauliflower is a great way of sneaking in that little bit of extra veg, whilst also offering fewer calories and a higher intake of essential nutrients like protein, vitamin C, and vitamin k. These help to support various functions in our body like the formation and repair of muscles, bones and skin cells.
Loaded with green veggies like asparagus, green beans and spinach, this salad is full of vitamins and minerals that can regulate our digestive processes and protect our bodies from toxins, especially in the gut. Whilst being low in calories, these greens are high in fiber and provide a good source of protein for non-meat eaters!
200g of green beans, halved
100g of asparagus, halved
1/2 large cauliflower head, chopped roughly
1 cup of baby spinach, chopped
1 pomegranate, seeds
1 cup fresh herbs – parsley, coriander and mint
1 tomato, seeded and diced
1/2 red onion, diced
2 garlic clove, crushed
1 lemon, squeezed to juice
1 tablespoon of butter
In a large bowl mix the spinach, herbs, tomato, onion and pomegranate.
Place cauliflower in a food processor and blitz until the consistency resembles rice. Briefly steam over boiling water for a couple minutes just to soften and warm the cauliflower rice
Heat a frying pan over a medium high heat. Add butter and garlic, stirring continuously. Once browned, add the green beans and asparagus, toasting them for about 3-5 minutes. Squeeze half the lemon juice over the veggies while cooking. You want them to be cooked but still crunchy and green.
Stir the cauliflower rice into the salad adding the rest of the lemon juice and tossing together.
Place the green beans and asparagus on top of the salad and sprinkle sea salt and black pepper generously across the dish and serve!
By Lee Holmes
Note: Lee’s original Recipe includes goat cheese, which we left off to make this recipe vegan friendly!
If you’re a health conscious yogi, but also a sucker for Milk & Cookies, then you’ll love this healthy twist on the classic afternoon snack. Chef Adam Kenworthy’s almond based milk and cookies are loaded with healthy ingredients that make them a tasty treat you don’t have to feel guilty about. Check out this super simple recipe and try them out for yourself!
Soak Almonds overnight. If the almonds have not been peeled, pinch them to remove the skin. Place Soaked almonds into a high speed blender with purified water. Fill the blender with water, if you would like a thicker almond milk add less water. Once the almonds have been thoroughly blended pour through a cheese cloth into a big bowl or pitchers. Remove as much of the liquid as possible and put the almond pulp aside for the truffles. You will now have plain almond milk. If you would like to sweeten it you may add honey or maple syrup. also cinnamon goes great in it but use sparingly.
Once you have the pulp put back into the blender or food processor. Next you will add all the other ingredients, goji berries, cacao nibs, raw honey, cardamom powder, maca powder, pink himalayan salt, cinnamon, coconut oil. Blend well. Once it is finished you will have truffles that feel like cookie dough. Make them into the shape that you would like them to be in. Place on wax paper on a cookie sheet or plate. Place in freezer for 30 mins to let set. I recommend leaving them in the freezer in a freezer bag to keep them the freshest.
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