Just because it is Vegan does not mean it is low in calories--I learned the hard way so please pay attention to all nutrition info. on the products you buy.
Tuesday, January 18, 2011
Serving of the Week
by La'Shon Cannon-Robinson
Just because it is Vegan does not mean it is low in calories--I learned the hard way so please pay attention to all nutrition info. on the products you buy.
Just because it is Vegan does not mean it is low in calories--I learned the hard way so please pay attention to all nutrition info. on the products you buy.
VEGAN CELEBRITIES
by La'Shon Cannon-Robinson
Have you ever wondered what famous people live a Vegan Lifestyle? I wondered who did so I did a little searching and I thought that I would share some of my findings with you.
This info. was found at happycow.net. The list is from various sources (unverified and verified). Here you go!
Andre 3000 Benjamin is a vegan musician of OutKast
Ellen Degeneres is a vegan Comedian, Actress, TV Personality
Erykah Badu is a vegan R&B artist and singer
Jenny McCarthy is a vegan actress
Ruben Studdard is a vegan American Idol singer
Woody Harrelson is a vegan actor
Vanessa Williams is a vegan actress and dancer
Have you ever wondered what famous people live a Vegan Lifestyle? I wondered who did so I did a little searching and I thought that I would share some of my findings with you.
This info. was found at happycow.net. The list is from various sources (unverified and verified). Here you go!
Alanis Morissette is a vegan singer and songwriter
Alicia Silverstone is a vegan actress
Alyssa Milano is a vegan actress
Vegan Big Mac
by La’Shon Cannon-Robinson
This recipe is the classic McDonald’s Big Mac Sandwich, made Vegan, how cool is that? It tastes good and it is also good for you compared to the original. One of my favorite foods before I became Vegan was the Big Mac and I have always dreamed of having it once again Vegan style and I did just that so I am going to share this with you.
Enjoy and let me know how much you liked it!
Vegan Big Mac
10 minutes to make (Serves 2)
Ingredients
Special Sauce:
1/2 c Vegannaise
2 tbsp low Fat French dressing
4 tbsp Minced dill pickles (Can also use sweet pickle relish, just take down the sugar amount to 1 tsp)
1 tbsp Minced white onion
1 tsp white vinegar
1 1/4 tsp sugar
Pinch of salt
Burger:
3 Sesame Seed buns
4 Vegan Burger Patties
salt and pepper to taste
2 tbsp Special Sauce
2 tsp Diced white onion
1 c Chopped lettuce
2 Vegan American or cheddar cheese Slices
4 dill pickle slices
How to make it
Sauce:
Mix all ingredients together and store in a covered container for a few hours or overnight to develop flavor.
Makes about 3/4 cup.
Burger:
Using a serrated knife cut off the top of third bun this will be the middle for one of your sandwiches.
Place bun halves on griddle to toast till golden brown.
Season patties and cook till done about 3-4 minutes each side.
Build burger in this order:
Bottom Bun
1/4 tbsp Sauce*
1/4 tsp Onion
1/4 c Lettuce
1 Cheese Slice
Burger Patty
Middle Bun
1/4 tbsp Sauce
1/4 tsp Onion
1/4 c Lettuce
2 Pickle Slices
Burger Patty
Top Bun
*May use more sauce, depending on preference.
Repeat for second burger.
Makes 2 burgers.
This recipe is the classic McDonald’s Big Mac Sandwich, made Vegan, how cool is that? It tastes good and it is also good for you compared to the original. One of my favorite foods before I became Vegan was the Big Mac and I have always dreamed of having it once again Vegan style and I did just that so I am going to share this with you.
Enjoy and let me know how much you liked it!
Vegan Big Mac
10 minutes to make (Serves 2)
Ingredients
Special Sauce:
1/2 c Vegannaise
2 tbsp low Fat French dressing
4 tbsp Minced dill pickles (Can also use sweet pickle relish, just take down the sugar amount to 1 tsp)
1 tbsp Minced white onion
1 tsp white vinegar
1 1/4 tsp sugar
Pinch of salt
Burger:
3 Sesame Seed buns
4 Vegan Burger Patties
salt and pepper to taste
2 tbsp Special Sauce
2 tsp Diced white onion
1 c Chopped lettuce
2 Vegan American or cheddar cheese Slices
4 dill pickle slices
How to make it
Sauce:
Mix all ingredients together and store in a covered container for a few hours or overnight to develop flavor.
Makes about 3/4 cup.
Burger:
Using a serrated knife cut off the top of third bun this will be the middle for one of your sandwiches.
Place bun halves on griddle to toast till golden brown.
Season patties and cook till done about 3-4 minutes each side.
Build burger in this order:
Bottom Bun
1/4 tbsp Sauce*
1/4 tsp Onion
1/4 c Lettuce
1 Cheese Slice
Burger Patty
Middle Bun
1/4 tbsp Sauce
1/4 tsp Onion
1/4 c Lettuce
2 Pickle Slices
Burger Patty
Top Bun
*May use more sauce, depending on preference.
Repeat for second burger.
Makes 2 burgers.
The Vegan Protein Myth
by La’Shon Cannon-Robinson
Protein is very essential to human health and we all need it –carnivores and Vegans. If there is one question that every Vegan is tired and annoyed of it is, “How do you get your protein?” Seriously, it is 2011 and you still don’t know the answer to that question. With all of the latest technology including Google you would think one would do some research before they ask this question.
Animal sources of protein are widely promoted due to the industries that produce them and sell them so they want people to believe that these are the best sources of protein. But this assumption is far from true and there are many Vegan and vegetarian sources of protein and I have given you a list of sources below courtesy of happycow.net.
Protein Sources
Here are some examples of vegetarian/vegan foods with high sources of plant protein:
PROTEIN IN LEGUMES: Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas
PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Quinoa, Rye, Wheat germ, Wheat, hard red, Wild rice
VEGETABLE PROTEIN: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini
PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon
PROTEIN IN NUTS AND SEEDS: Almonds, Cashews, Filberts, Hemp Seeds, Peanuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (black)
One excellent ingredient to look for is hemp seed protein. Hemp seed is an nutritious dietary source of easily digestible gluten-free protein. It provides a well-balanced array of all the amino acids, including 34.6 grams of protein for each 100 grams. The fatty acid profile of the hemp seed is extremely beneficial, containing omega-6 and omega-3 fatty acids in a virtually ideal ratio. Other beneficial aspects of hemp seed include a strongly favorable unsaturated-to-saturated fat ratio; a high content of antioxidants; and a wide variety of vitamins and minerals.
Protein is very essential to human health and we all need it –carnivores and Vegans. If there is one question that every Vegan is tired and annoyed of it is, “How do you get your protein?” Seriously, it is 2011 and you still don’t know the answer to that question. With all of the latest technology including Google you would think one would do some research before they ask this question.
Animal sources of protein are widely promoted due to the industries that produce them and sell them so they want people to believe that these are the best sources of protein. But this assumption is far from true and there are many Vegan and vegetarian sources of protein and I have given you a list of sources below courtesy of happycow.net.
Protein Sources
Here are some examples of vegetarian/vegan foods with high sources of plant protein:
PROTEIN IN LEGUMES: Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas
PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Quinoa, Rye, Wheat germ, Wheat, hard red, Wild rice
VEGETABLE PROTEIN: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini
PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon
PROTEIN IN NUTS AND SEEDS: Almonds, Cashews, Filberts, Hemp Seeds, Peanuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (black)
One excellent ingredient to look for is hemp seed protein. Hemp seed is an nutritious dietary source of easily digestible gluten-free protein. It provides a well-balanced array of all the amino acids, including 34.6 grams of protein for each 100 grams. The fatty acid profile of the hemp seed is extremely beneficial, containing omega-6 and omega-3 fatty acids in a virtually ideal ratio. Other beneficial aspects of hemp seed include a strongly favorable unsaturated-to-saturated fat ratio; a high content of antioxidants; and a wide variety of vitamins and minerals.
Vegan Black Bean Quesadillas
By La’Shon Cannon-Robinson
The black bean quesadilla recipe below is an easy and fun food, especially for the kids or during football time. It is very good and healthier than traditional quesadillas with meat or cheese and better for you. You can enjoy this Mexican treat and feel guiltless.
I came across this recipe about a year ago and my husband loved it! I usually add spinach and sometimes Boca Crumbles to give it an extra Pazow Wow! Then I garnish it with cilantro, lettuce, guacamole and salsa. Serve with Spanish rice on the side. Please feel free to have fun with this recipe and take chances. Soo Good!
Vegan Black Bean Quesadillas
The Ingredients:
* 15 ounce can of black beans, drained
* 12 large black olives, sliced
* 3 tbsp chopped cilantro
* 1/4 cup chopped tomato
* 8 6" whole wheat tortillas
* 4 oz. soy or rice cheese, shredded
* 32 finely chopped spinach leaves
* 4 tbsp. salsa, medium or hot
The Process:
1. Preheat oven to 350 degrees F.
2. In a medium bowl, mash the beans until fairly smooth.
3. Stir in the olives, tomato, and cilantro.
4. Spread this mixture evenly onto 4 of the 8 tortillas.
5. Sprinkle with spinach, salsa, and rice or soy cheese.
6. Place the remaining 4 tortillas on top.
7. Bake quesadillas on an ungreased baking sheet for 12 minutes at 350 degrees F.
8. Cut into wedges and serve with vegan sour cream, guacamole, and pico de gallo.
The black bean quesadilla recipe below is an easy and fun food, especially for the kids or during football time. It is very good and healthier than traditional quesadillas with meat or cheese and better for you. You can enjoy this Mexican treat and feel guiltless.
I came across this recipe about a year ago and my husband loved it! I usually add spinach and sometimes Boca Crumbles to give it an extra Pazow Wow! Then I garnish it with cilantro, lettuce, guacamole and salsa. Serve with Spanish rice on the side. Please feel free to have fun with this recipe and take chances. Soo Good!
Vegan Black Bean Quesadillas
The Ingredients:
* 15 ounce can of black beans, drained
* 12 large black olives, sliced
* 3 tbsp chopped cilantro
* 1/4 cup chopped tomato
* 8 6" whole wheat tortillas
* 4 oz. soy or rice cheese, shredded
* 32 finely chopped spinach leaves
* 4 tbsp. salsa, medium or hot
The Process:
1. Preheat oven to 350 degrees F.
2. In a medium bowl, mash the beans until fairly smooth.
3. Stir in the olives, tomato, and cilantro.
4. Spread this mixture evenly onto 4 of the 8 tortillas.
5. Sprinkle with spinach, salsa, and rice or soy cheese.
6. Place the remaining 4 tortillas on top.
7. Bake quesadillas on an ungreased baking sheet for 12 minutes at 350 degrees F.
8. Cut into wedges and serve with vegan sour cream, guacamole, and pico de gallo.
Tuesday, January 11, 2011
Karyn's Cooked Is All that and Some
by La’Shon Cannon-Robinson
There is no way that I could write a blog about Vegan cooking without giving kudos to my favorite vegan restaurant in Chicago- Karyn’s Cooked.
Karyn’s Cooked is mottoed as being “conscious comfort food.” My hubby introduced me to this restaurant when we first started dating back in 2008 and I have been hooked every since.
Karyn’s has a nice romantic atmosphere with the dimmed lights and lit candles at every table. The restaurant is always busy and the service goes above and beyond. Karyn’s is hip, vegan and gourmet all rolled into one.
I want to share with you my favorite dishes that I enjoy when I eat at Karyn’s.
*Buffalo wings $9.00
Chicken soy meat dusted in whole wheat flour. Seasoned with paprika, garlic and onion. Served with garlic and barbeque sauces
*Home-style Meat Loaf $12.00
Served with garlic mashed potatoes, steamed broccoli and shiitake mushroom gravy
*Taco Salad Bowl $12.00
Grilled seitan and onions tossed in a mix of lettuce, pico de gallo, guacamole and soy cheese. piled high in a crispy whole wheat tortilla shell. Served with a side of jalapenos and chipotle sauce
There is no way that I could write a blog about Vegan cooking without giving kudos to my favorite vegan restaurant in Chicago- Karyn’s Cooked.
Karyn’s Cooked is mottoed as being “conscious comfort food.” My hubby introduced me to this restaurant when we first started dating back in 2008 and I have been hooked every since.
Karyn’s has a nice romantic atmosphere with the dimmed lights and lit candles at every table. The restaurant is always busy and the service goes above and beyond. Karyn’s is hip, vegan and gourmet all rolled into one.
I want to share with you my favorite dishes that I enjoy when I eat at Karyn’s.
My favorite items at Karyn’s:
*Vegan Pizza $10.00
Traditional vegan pizza on thin whole-wheat crust, homemade soy cheese, tasty marinara sauce, seitan and veggies*Buffalo wings $9.00
Chicken soy meat dusted in whole wheat flour. Seasoned with paprika, garlic and onion. Served with garlic and barbeque sauces
*Home-style Meat Loaf $12.00
Served with garlic mashed potatoes, steamed broccoli and shiitake mushroom gravy
*Taco Salad Bowl $12.00
Grilled seitan and onions tossed in a mix of lettuce, pico de gallo, guacamole and soy cheese. piled high in a crispy whole wheat tortilla shell. Served with a side of jalapenos and chipotle sauce
*Taco Wrap $9.00
Spicy ground soy protein with chipotle sauce, fresh pico de gallo and lettuce wrapped in a tomato tortilla
*Burger with Cheese $10.00
Soy burger with all the toppings on a toasted whole wheat bun
*Classic Lasagna $12.00
Homemade Classic with smoked spinach and tofu ricotta
*Bread Pudding $4.00
Karyn’s offers brunch on Sunday’s from 10:30 a.m. to 3:00 p.m. The brunch menu is also very good and I recommend the banana French toast.
738 N Wells St
Chicago, IL 60654
Neighborhoods: Near North Side, River North
(312) 587-1050
www.karynraw.com
Cappuccino Vegan Cupcakes
by La’Shon Cannon-Robinson
“I have a sweet tooth.” You may hear people say this often time and time again. Everybody gets a “sweet tooth”—yes, even Vegans!
Just because you are Vegan does not mean that you can’t still enjoy desserts like your carnivore friends. There are many Vegan desserts that you can eat to comfort your “sweet tooth.” When my “sweet tooth” kicks into gear I pick up a Cappuccino Vegan Cupcake to kill my sweet and chocolate desires in one.
The cupcake melts in my mouth and I also like to add Vegan chocolate chips for an extra kick. The taste is almost unreal so please try and you will definitely see what I mean.
Cappuccino Vegan Cupcakes
2 c flour, all-purpose
1 1/2 c organic unbleached sugar
1/2 c unsweetened cocoa
1 t baking powder
1/2 t salt
1/2 c Baking Butter (or prune puree 1/4 c vegetable oil)
1/4 c apple sauce
1/4 c soy yogurt
1/4 c instant coffee granules — (espresso powder)
1/2 c water — warmed
2 t vanilla extract
1 1/2 c vegan whipped cream (1 2/4 c soymilk, 2/3 c melted margarine – 80% fat is best)
Heat oven to 350 F.
Lightly coat 18 standard-size muffin c with nonstick cooking spray.
Dissolve espresso powder in warm water and set aside.
Whisk together flour, organic unbleached sugar, cocoa powder, baking soda and salt in a small bowl.
Stir together baking butter (or prune paste), oil, apple sauce, soy yogurt, dissolved espresso and vanilla in a large bowl.
Stir in the flour mixture just until blended.
Spoon batter evenly into prepared muffin cups, filling each cup about halfway full.
Bake in 350 F. oven 17 to 20 minutes or until tops spring back when lightly touched.
Cool cupcakes in pan for 3 minutes.
Turn out onto wire rack to cool completely.
Just before serving, frost each cupcake with a tablespoonful of whipped topping.
Sprinkle with cocoa powder through a fine-mesh sieve
“I have a sweet tooth.” You may hear people say this often time and time again. Everybody gets a “sweet tooth”—yes, even Vegans!
Just because you are Vegan does not mean that you can’t still enjoy desserts like your carnivore friends. There are many Vegan desserts that you can eat to comfort your “sweet tooth.” When my “sweet tooth” kicks into gear I pick up a Cappuccino Vegan Cupcake to kill my sweet and chocolate desires in one.
The cupcake melts in my mouth and I also like to add Vegan chocolate chips for an extra kick. The taste is almost unreal so please try and you will definitely see what I mean.
Cappuccino Vegan Cupcakes
2 c flour, all-purpose
1 1/2 c organic unbleached sugar
1/2 c unsweetened cocoa
1 t baking powder
1/2 t salt
1/2 c Baking Butter (or prune puree 1/4 c vegetable oil)
1/4 c apple sauce
1/4 c soy yogurt
1/4 c instant coffee granules — (espresso powder)
1/2 c water — warmed
2 t vanilla extract
1 1/2 c vegan whipped cream (1 2/4 c soymilk, 2/3 c melted margarine – 80% fat is best)
Heat oven to 350 F.
Lightly coat 18 standard-size muffin c with nonstick cooking spray.
Dissolve espresso powder in warm water and set aside.
Whisk together flour, organic unbleached sugar, cocoa powder, baking soda and salt in a small bowl.
Stir together baking butter (or prune paste), oil, apple sauce, soy yogurt, dissolved espresso and vanilla in a large bowl.
Stir in the flour mixture just until blended.
Spoon batter evenly into prepared muffin cups, filling each cup about halfway full.
Bake in 350 F. oven 17 to 20 minutes or until tops spring back when lightly touched.
Cool cupcakes in pan for 3 minutes.
Turn out onto wire rack to cool completely.
Just before serving, frost each cupcake with a tablespoonful of whipped topping.
Sprinkle with cocoa powder through a fine-mesh sieve
BOCA Tacos
by La’Shon Cannon-Robinson
Before I became vegan, one of my favorite foods was tacos—and still is. I absolutely love tacos!
I had to find a way to still enjoy one of my favorite foods so I came across this recipe when I was online at the Boca website which makes many vegan and vegetarian friendly food items that you can purchase at your local grocery store.
I definitely play around with the ingredients and add things according to my likes. I add vegetarian refried beans to the inside of my taco for added flavor. Another thing that I like to do is to add cayenne pepper to spice it up a bit.
Then I garnish my veggie tacos with guacamole, romaine lettuce, chopped tomatoes, salsa and shredded rice cheese. All I have to say is uummmm!
You can find this recipe at www.boca.com and don’t be afraid to try alternatives such as Boca meatless spicy chik’n patties. Enjoy!
BOCA Tacos
Prep Time: 5 min
Total Time: 13 min
Makes: 6 servings
2 cups frozen BOCA Ground Crumbles
3/4 cup TACO BELL® HOME ORIGINALS® Thick 'N Chunky Mild Salsa
1/4 tsp. chili powder
1/4 tsp. ground cumin
6 flour tortillas (6 inch)
COOK all ingredients except tortillas in nonstick skillet on medium heat 8 to 10 min. or until crumbles are cooked through (160ºF), stirring occasionally.
SPOON onto tortillas; roll up.
BOCA KITCHEN TIPS
Special Extra
Serve with your favorite taco toppings, such as shredded lettuce, chopped tomatoes and chopped onions.
Substitute
Substitute TACO BELL® HOME ORIGINALS® Taco Shells for the flour tortillas.
NUTRITION INFORMATION
Nutrition Bonus:
Treat your family to this contemporary twist on traditional tacos. And as a bonus, this meatless version can fit into a healthful eating plan.
Diet Exchange:
1-1/2 Starch,1 Meat (L)
Before I became vegan, one of my favorite foods was tacos—and still is. I absolutely love tacos!
I had to find a way to still enjoy one of my favorite foods so I came across this recipe when I was online at the Boca website which makes many vegan and vegetarian friendly food items that you can purchase at your local grocery store.
I definitely play around with the ingredients and add things according to my likes. I add vegetarian refried beans to the inside of my taco for added flavor. Another thing that I like to do is to add cayenne pepper to spice it up a bit.
Then I garnish my veggie tacos with guacamole, romaine lettuce, chopped tomatoes, salsa and shredded rice cheese. All I have to say is uummmm!
You can find this recipe at www.boca.com and don’t be afraid to try alternatives such as Boca meatless spicy chik’n patties. Enjoy!
BOCA Tacos
Prep Time: 5 min
Total Time: 13 min
Makes: 6 servings
2 cups frozen BOCA Ground Crumbles
3/4 cup TACO BELL® HOME ORIGINALS® Thick 'N Chunky Mild Salsa
1/4 tsp. chili powder
1/4 tsp. ground cumin
6 flour tortillas (6 inch)
COOK all ingredients except tortillas in nonstick skillet on medium heat 8 to 10 min. or until crumbles are cooked through (160ºF), stirring occasionally.
SPOON onto tortillas; roll up.
BOCA KITCHEN TIPS
Special Extra
Serve with your favorite taco toppings, such as shredded lettuce, chopped tomatoes and chopped onions.
Substitute
Substitute TACO BELL® HOME ORIGINALS® Taco Shells for the flour tortillas.
NUTRITION INFORMATION
Nutrition Bonus:
Treat your family to this contemporary twist on traditional tacos. And as a bonus, this meatless version can fit into a healthful eating plan.
Diet Exchange:
1-1/2 Starch,1 Meat (L)
Vegan Sloppy Joes
By La’Shon Cannon-Robinson
As a kid I hated having Sloppy Joes for dinner—I thought it was disgusting. My mom would use ground beef and add Manwich to make it all complete. I dreaded those days and ate just enough to not get yelled at.
Today, as a Vegan adult it has miraculously become one of my favorite quick Vegan meals. In May of last year I got braces as an adult and this was one of the only things that I could eat because of its soft texture.
It is a fun meal to serve to the kiddies and every time my nieces visit I whip up a batch up Vegan Joes—they love it and you will also!
Vegan Sloppy Joes
Prep Time: 5 min
Total Time: 12 min
Makes: 2 servings
2 Tbsp. finely chopped red onions
2 Tbsp. chopped green peppers
2 Tbsp. chopped red onions
1 tsp. olive oil
1 cup frozen BOCA Ground Crumbles
1/2 cup Annie’s Naturals Organic Barbecue Sauce
1 Tbsp. CLAUSSEN Sweet Pickle Relish
2 Healthy Life Sandwich Wheat Buns
COOK and stir onions, green and red peppers in hot oil in small nonstick skillet on medium heat 3 min. or until tender.
STIR in all remaining ingredients except buns; cook 3 min. or until heated through (160ºF), stirring occasionally.
SERVE in buns.
KITCHEN TIPS
Creative Leftovers
Have some leftover hot dog buns? Use them to prepare these tasty sloppy joe sandwiches instead of the hamburger buns.
Serving Suggestion
Serve with crisp fresh radishes, carrot sticks and celery sticks.
NUTRITION INFORMATION
Nutrition Bonus:
Sloppy, but yummy, these sandwiches are sure to become a new family favorite. And since they are made with BOCA Ground Crumbles instead of meat, these great-tasting sandwiches can fit into a healthful eating plan.
Diet Exchange:
1-1/2 Carbohydrate, 2 Starch,1 Meat (L)
As a kid I hated having Sloppy Joes for dinner—I thought it was disgusting. My mom would use ground beef and add Manwich to make it all complete. I dreaded those days and ate just enough to not get yelled at.
Today, as a Vegan adult it has miraculously become one of my favorite quick Vegan meals. In May of last year I got braces as an adult and this was one of the only things that I could eat because of its soft texture.
It is a fun meal to serve to the kiddies and every time my nieces visit I whip up a batch up Vegan Joes—they love it and you will also!
Vegan Sloppy Joes
Prep Time: 5 min
Total Time: 12 min
Makes: 2 servings
2 Tbsp. finely chopped red onions
2 Tbsp. chopped green peppers
2 Tbsp. chopped red onions
1 tsp. olive oil
1 cup frozen BOCA Ground Crumbles
1/2 cup Annie’s Naturals Organic Barbecue Sauce
1 Tbsp. CLAUSSEN Sweet Pickle Relish
2 Healthy Life Sandwich Wheat Buns
COOK and stir onions, green and red peppers in hot oil in small nonstick skillet on medium heat 3 min. or until tender.
STIR in all remaining ingredients except buns; cook 3 min. or until heated through (160ºF), stirring occasionally.
SERVE in buns.
KITCHEN TIPS
Creative Leftovers
Have some leftover hot dog buns? Use them to prepare these tasty sloppy joe sandwiches instead of the hamburger buns.
Serving Suggestion
Serve with crisp fresh radishes, carrot sticks and celery sticks.
NUTRITION INFORMATION
Nutrition Bonus:
Sloppy, but yummy, these sandwiches are sure to become a new family favorite. And since they are made with BOCA Ground Crumbles instead of meat, these great-tasting sandwiches can fit into a healthful eating plan.
Diet Exchange:
1-1/2 Carbohydrate, 2 Starch,1 Meat (L)
Vegan BBQ "Meatloaf" Bake
by La’Shon Cannon-Robinson
Meatloaf has always been a traditional family meal that my grandmother and my mom have been making since I was a child. My grandmother used ground beef to make her meatloaf and my mom used ground turkey—today as the prodigy of this family and proud Vegan, I have set a new meatloaf family tradition.
Vegan BBQ meatloaf is my legacy and my choice of ground is Boca Ground Crumbles which is completely meatless, still using BBQ sauce instead of ketchup that my mom always used on her ground turkey version.
This is a nice comfort meal to serve during the holiday times or Sunday dinner. I usually add cayenne paper to make it spicy and jerk seasoning to give it that extra kick. Nice side items that I serve with my meatloaf are vegan mashed potatoes and gravy and steamed broccoli. This is definitely a meal that you will love because I sure do!
Vegan BBQ "Meatloaf" Bake
Prep Time: 10 min
Total Time: 45 min
Makes: 6 servings
1 pkg. (12 oz.) frozen BOCA Ground Crumbles
1/2 cup plain dry bread crumbs
1 small onion, finely chopped
1 stalk celery, chopped
1/2 cup cholesterol-free egg product
1/2 cup Annie's Naturals Organic BBQ Sauce
1/4 cup ketchup
1/2 cup Annie's Naturals Organic BBQ Sauce
1/4 cup ketchup
MICROWAVE crumbles in medium microwaveable bowl on HIGH 1-1/2 min. Add all remaining ingredients except ketchup; mix lightly. Let stand 5 min.
SHAPE into loaf in 9-inch pie plate; top with ketchup.
BAKE 35 min. or until center is done (160ºF).
BOCA KITCHEN TIPS
Substitute
Substitute 2 beaten eggs for the egg product.
Variation
Divide meat mixture in half; shape each half in miniature loaf pan sprayed with cooking spray. Bake as directed.
NUTRITION INFORMATION
Nutrition Bonus:
The BOCA Ground Crumbles in this meatless low-fat entree are a good source of fiber and iron.
Diet Exchange:
1-1/2 Starch,1 Meat (L)
Vegan Chili
by La’Shon Cannon-Robinson
During the winter months in chilly Chicago I am always looking for something to keep me warm and comfy. Nothing says warm like the comfort food, chili—especially Vegan style.
I like my chili spicy so I definitely add cayenne and jalapeno pepper. For those of you who are not a fan of “the spicy,” you may want to delete these items from the recipe.
I want to share with you a trick that my mom taught me. Instead of using kidney beans use baked beans—it gives the chili a hint of tanginess. This also makes for a nice combination of tangy, sweet and spicy all rolled up into one. This my friend is heaven on seven! Enjoy!
Vegan Chili
Prep Time: 25 min
Total Time: 35 min
Makes: 6 servings, 1 cup each
1 red pepper, chopped
1 green pepper, chopped
1/4 cup chopped red onions
2 cloves garlic, minced
1 jalapeno pepper
Cumin powder
Chili powder
Cayenne pepper
Sea salt
2 Tbsp. olive oil
1 can (15 oz.) tomato sauce or 1 can of diced tomatoes
1 can (15 oz.) chili beans or kidney beans
1 pkg. (12 oz.) frozen BOCA Ground Crumbles
Heat the olive oil in a large pot over medium heat. Stir in onions, green and red peppers, jalapeno peppers and garlic. Season the vegetables with cumin, chili powder, cayenne and sea salt. When vegetables are heated through, mix in the Boca crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
Mix the tomatoes into the pot. Season the chili with chili powder. Stir in the kidney or chili beans. Bring to a boil, reduce heat to low, and simmer 45 minutes.
During the winter months in chilly Chicago I am always looking for something to keep me warm and comfy. Nothing says warm like the comfort food, chili—especially Vegan style.
I like my chili spicy so I definitely add cayenne and jalapeno pepper. For those of you who are not a fan of “the spicy,” you may want to delete these items from the recipe.
I want to share with you a trick that my mom taught me. Instead of using kidney beans use baked beans—it gives the chili a hint of tanginess. This also makes for a nice combination of tangy, sweet and spicy all rolled up into one. This my friend is heaven on seven! Enjoy!
Vegan Chili
Prep Time: 25 min
Total Time: 35 min
Makes: 6 servings, 1 cup each
1 red pepper, chopped
1 green pepper, chopped
1/4 cup chopped red onions
2 cloves garlic, minced
1 jalapeno pepper
Cumin powder
Chili powder
Cayenne pepper
Sea salt
2 Tbsp. olive oil
1 can (15 oz.) tomato sauce or 1 can of diced tomatoes
1 can (15 oz.) chili beans or kidney beans
1 pkg. (12 oz.) frozen BOCA Ground Crumbles
Heat the olive oil in a large pot over medium heat. Stir in onions, green and red peppers, jalapeno peppers and garlic. Season the vegetables with cumin, chili powder, cayenne and sea salt. When vegetables are heated through, mix in the Boca crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
Mix the tomatoes into the pot. Season the chili with chili powder. Stir in the kidney or chili beans. Bring to a boil, reduce heat to low, and simmer 45 minutes.
Vegan Nachos
By La’Shon Cannon-Robinson
Nothing says Football Sunday like Nachos! Me and my husband are huge football fans and when football season starts the world is magically placed on hold. Events are strategically planned around the games and there is no such word as emergency or now—it will have to wait until the game is over!
Every football fan has a football meal but what on Earth can Vegans have on these magical days that God has blessed us with? Vegan Nachos, Vegan Pizza and my favorite—Vegan Buffalo Wings.
I usually add diced green and red peppers to my Boca crumbles and cook it all together in a skillet in olive oil. Then I garnish it all with guacamole. UUUM! I love guacamole!
Vegan Nachos
Prep Time: 5 min
Total Time: 10 min
Makes: 2 servings
1 cup frozen BOCA Ground Crumbles
1/2 cup of your choice of Thick 'N Chunky Salsa
16 tortilla chips
2 Tbsp. of soy or rice cheese shredded
1/4 cup chopped tomatoes
1 Tbsp. chopped jalapeno peppers
COOK crumbles and salsa in nonstick skillet on medium heat 5 min. or until crumbles are cooked through (160ºF), stirring occasionally.
PLACE chips on plate; top with crumbles mixture and remaining ingredients.
KITCHEN TIPS
Special Extra
Prepare recipe as directed; top with sliced black olives and green onions.
Variation
Prepare crumbles mixture as directed. Use as a topping for taco salad or as filling for tacos or burritos.
NUTRITION INFORMATION
Nutrition Bonus
Enjoy a little taste of Mexico with these flavorful nachos. And since they're made with better-for-you ingredients, they can fit into a healthful eating plan!
Diet Exchange
2 Starch, 2 Meat (L),1/2 Fat
Nothing says Football Sunday like Nachos! Me and my husband are huge football fans and when football season starts the world is magically placed on hold. Events are strategically planned around the games and there is no such word as emergency or now—it will have to wait until the game is over!
Every football fan has a football meal but what on Earth can Vegans have on these magical days that God has blessed us with? Vegan Nachos, Vegan Pizza and my favorite—Vegan Buffalo Wings.
I usually add diced green and red peppers to my Boca crumbles and cook it all together in a skillet in olive oil. Then I garnish it all with guacamole. UUUM! I love guacamole!
Vegan Nachos
Prep Time: 5 min
Total Time: 10 min
Makes: 2 servings
1 cup frozen BOCA Ground Crumbles
1/2 cup of your choice of Thick 'N Chunky Salsa
16 tortilla chips
2 Tbsp. of soy or rice cheese shredded
1/4 cup chopped tomatoes
1 Tbsp. chopped jalapeno peppers
COOK crumbles and salsa in nonstick skillet on medium heat 5 min. or until crumbles are cooked through (160ºF), stirring occasionally.
PLACE chips on plate; top with crumbles mixture and remaining ingredients.
KITCHEN TIPS
Special Extra
Prepare recipe as directed; top with sliced black olives and green onions.
Variation
Prepare crumbles mixture as directed. Use as a topping for taco salad or as filling for tacos or burritos.
NUTRITION INFORMATION
Nutrition Bonus
Enjoy a little taste of Mexico with these flavorful nachos. And since they're made with better-for-you ingredients, they can fit into a healthful eating plan!
Diet Exchange
2 Starch, 2 Meat (L),1/2 Fat
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