Quinoa with Rainbow Chard and Pineapple (Vegan and Gluten Free)

Makes 3-4 servings
Pineapple fried rice gets a recipe makeover that features rainbow chard and quinoa. Rainbow chard is a colorful leafy vegetable known for its bright yellow and pink stems. It has an earthy and slightly bitter flavor that pairs well with sweet pineapple. I swapped out rice for quinoa in this recipe to make it gluten free and higher in protein. Quinoa contains all of the essential amino acids, which make it a complete protein. Try making this nutritious quinoa with rainbow chard and pineapple recipe and savor its sweet and savory flavors.

 

Ingredients:
½ tbsp. coconut oil
½ onion, diced
2 cloves garlic, minced
1 ½ cups pineapple, diced
1 bunch rainbow chard, chopped into ribbons
3 cups cooked quinoa
½ cup roasted cashews
3 tbsp. liquid aminos

Directions:

  1. Add coconut oil to a large saucepan over medium high heat. Sauté onions and garlic for one minute until fragrant. Add in the rainbow chard and sauté for 8 minutes until tender.
  2. Add in pineapple, quinoa, liquid aminos, and cashews and sauté for 2 minutes. Transfer to a bowl. Serve and enjoy!

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

 

 

Strawberry Overnight Oats (Vegan)

Makes 1 serving
Looking for a tasty and healthy breakfast to start your day with? Strawberry overnight oats can be made the night before and are a convenient breakfast to enjoy on busy mornings. This hearty breakfast is loaded with whole grains and is high in protein and fiber. A simple three ingredient strawberry milk gives the oats extra strawberry flavor and is naturally sweetened with medjool dates. The combination of creamy quick oats and chewy rolled oats absorb the flavors of the strawberry milk and chia seeds help thicken the oat mixture. These make-ahead strawberry overnight oats are a delicious way to enjoy strawberry season and take only 10 minutes to prepare.

 

Ingredients:
¼ cup quick oats
¼ cup rolled oats
1 ½ tbsp. chia seeds
½ tsp. cinnamon
1 cup strawberries, halved
3-4 medjool dates, pitted
1 ¼ cups unsweetened soymilk

Directions:

  1. Add soymilk, dates, and ½ cup strawberries to a blender and blend until all ingredients are well blended.
  2. Add oats, chia seeds, and cinnamon to a 16-ounce jar and mix all ingredients. Add strawberry milk and stir to combine. Place in the fridge overnight for 6-10 hours.
  3. Top with remaining ½ cup strawberries. Enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

Barbecue Jackfruit Pizza (Vegan)

Makes 1 (12 inch) pizza

This barbecue jackfruit pizza is my plant-based version of barbecue chicken pizza and is a unique meal to make and enjoy this summer. Young jackfruit is also known as unripe jackfruit and is often used in savory dishes due to its meaty texture. It tastes similar to barbecue chicken when shredded and flavored with barbecue sauce. This starchy, tropical fruit is low in calories and contains fiber, potassium, and vitamin C. The pizza is topped with a creamy, tangy ranch flavored hemp dressing. Hemp seeds are high in protein and are rich in omega-3 and omega-6 fatty acids. These mighty seeds are incredibly versatile and have a mild, nutty flavor and soft texture. You can add a sprinkle of hemp seeds to oatmeal, smoothies, and salads for an extra nutritional boost.

Ingredients:

1 (12 inch) Pizza crust (I used Rustic Crust Classic Sourdough)
1 (14 ounce) can jackfruit, drained
1 cup barbecue sauce (2/3 cup for jackfruit, 1/3 cup for pizza crust)
1 small red onion, thinly sliced
½ cup hemp seeds
½ cup unsweetened soymilk
1 clove garlic, minced
3 tsp. apple cider vinegar
½ tsp. salt
1/8 tsp. black pepper

  1. Preheat oven to 425 degrees.
  2. Shred jackfruit using two forks. Stir in 2/3 cup barbecue sauce and mix well.
  3. Spread barbecue jackfruit mixture onto pizza crust. Arrange red onions on top of jackfruit in a single layer.
  4. Bake pizza for 10 minutes.
  5. While the pizza is baking, prepare the dressing by combining hemp seeds, soymilk, garlic, apple cider vinegar, salt, and pepper in a blender. Blend for 30 seconds until the dressing is creamy and smooth.
  6. Top pizza with dressing. Serve immediately and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

Caramelized Banana Bread (Vegan and Gluten Free)

There are few things more comforting and delicious than a thick slice of freshly baked banana bread. If you have overly ripe bananas lying around, turn them into this delicious caramelized banana bread. The brown sugar adds a rich caramel-like flavor and complements the bananas well. This bread is perfect for breakfast, snack, or dessert and is made with simple ingredients you probably already have in your kitchen.

Ingredients:

2 cups gluten free oats, blended into flour
3 mashed bananas + 1 banana sliced lengthwise for topping
½ cup brown sugar + 2 tsp. for topping
½ cup almond milk
2 tbsp. ground flax seed dissolved in 5 tbsp. hot water
1 tsp. cinnamon
1 tsp. baking powder
½ tsp. baking soda
Coconut Oil Spray

  1. Preheat oven to 350 degrees
  2. Prepare flax seed and water mixture. Set aside.
  3. In a large bowl, mash 3 bananas with a fork. Once the bananas are mashed well, add in ½ cup brown sugar, almond milk, and flax seed mixture. Mix well until all ingredients are combined. Next add in oat flour, cinnamon, baking powder, and baking soda. Mix all ingredients until combined.
  4. Spray a 9 by 5 inch loaf pan with coconut oil spray. Next, pour batter into the pan. Slice your remaining banana in half lengthwise and place the two halves on top of the banana bread. Sprinkle the banana halves with the remaining 2 tsp. brown sugar. Bake banana bread for 60-65 minutes.
  5. Let banana bread cool for 15 minutes before enjoying!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

Tofu Lettuce Wraps (Vegan and Gluten Free)

Makes 3-4 servings

These tofu lettuce wraps combine classic Chinese flavors such as garlic and green onions to create a delectable dish. The sauce for this dish is one of my favorites because it is savory with a hint of sweetness from the hoisin sauce and rice vinegar. The tofu soaks up all of the flavors from the sauce and creates a hearty filling for the lettuce cups. Friendly City has a great variety of lettuce to choose from and I decided to use a head of super fresh, locally grown romaine lettuce for this recipe. They do a great job of holding the tofu filling and provide a refreshing taste and crunch to the dish. These tofu lettuce wraps are so flavorful and will satisfy vegans and non-vegans alike.

 

Sauce Ingredients:

2 tbsp. Bragg’s liquid aminos

2 tbsp. Hoisin Sauce

1 tbsp. Rice Vinegar

Other Ingredients:

1 tsp. Coconut Oil

12 oz. firm tofu

8 oz. baby bella mushrooms, chopped

1/2 cup green onions, sliced (plus ¼ cup for garnish)

8 oz. water chestnuts, sliced

1 clove garlic, minced

1 head lettuce, washed and separated into leaves

Directions:

  1. Prepare sauce by mixing all sauce ingredients in a small bowl until well combined. Set aside.
  2. On a clean surface, lay out a hand towel and put tofu on top of the towel. Get another hand towel and lay it over the tofu so the tofu is covered. Next, press down on the tofu so the excess water from the tofu comes out. Do this until the tofu is fairly dry and little water remains.
  3. Heat a large saucepan over medium-high heat and add in 1 teaspoon of coconut oil. When the pan is hot crumble the tofu into the pot and sauté for 5 minutes. Next, add in chopped mushrooms and sliced green onions. Sauté for 5 minutes, until mushrooms and green onions are tender. Next, add in sliced water chestnuts, minced garlic, and sauce mixture. Sauté for two minutes.
  4. Assemble tofu lettuce wraps by filling each lettuce leaf with 1/3 cup of tofu mixture. Garnish with sliced green onion and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

 

 

Roasted Mushroom Tacos (Vegan and Gluten Free)

Makes 8 tacos

These roasted mushroom tacos with avocado crema are sure to satisfy your taco cravings and can be made in 30 minutes or less. Roasted mushrooms seasoned with chili powder and cumin form the base of these tacos and provide hearty, umami flavor. A simple three-ingredient salsa featuring sweet corn, a squeeze of lime juice, and fresh cilantro adds extra flavor and texture to the tacos. The avocado crema is so easy to make and all you have to do is blend avocado, unsweetened almond milk, lime juice, and salt in a blender until it reaches a smooth consistency. A drizzle of silky avocado crema on top of the tacos balances out the spices in this dish. Try making these tacos for a simple and flavorful meal.

Ingredients:
16 oz. baby bella mushrooms, quartered
1 tsp. chili powder
½ tsp. cumin
¼ cup liquid aminos
2 cups corn
½ cup cilantro, chopped
2 tbsp. lime juice
8 corn tortillas

Avocado Crema Ingredients:
1 avocado
½ cup unsweetened almond milk
2 tbsp. lime juice
½ tsp. salt

Directions:

  1. Preheat oven to 400 degrees Fahrenheit. Grease a baking sheet with coconut oil.
  2. In a medium bowl, mix together 1/3 cup water, liquid aminos, chili powder, and cumin. Add mushrooms to the marinade and mix. Let marinate for 10 minutes. When oven is done preheating, roast mushrooms for 10 minutes.
  3. Prepare corn salsa by mixing together corn, cilantro, and lime juice.
  4. Blend all avocado crema ingredients in a blender until smooth.
  5. Warm corn tortillas in the oven for 5 minutes.
  6. Layer an equal amount of mushrooms and corn salsa on each tortilla. Drizzle avocado crema on top of each taco. Serve immediately and enjoy!

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

Mac and Peas (Vegan)

Makes 4-6 servings

There are few foods more comforting and classic than Mac and Cheese. This hearty Mac and Peas recipe is my take on the beloved dish. The creamy sauce is made with a simple butter, flour, and soymilk mixture and my secret ingredient is sweet potatoes! Sweet potatoes give the sauce a vibrant orange color and add a hint of sweetness. They also give the dish a vitamin A boost, which is important for good eye health. Friendly City has a wonderful selection of sweet potatoes including local no-spray sweet potatoes, which I used for this recipe. They have a delightful pure, sweet flavor. I attribute their deliciousness to the fact that they are local and no-spray. This Mac and Peas dish is sure to please the palates of both kids and adults and makes delicious leftovers too!

 

Ingredients:
16 oz. Pasta
3 tbsp. Vegan Butter
4 tbsp. Flour
3 cups Unsweetened Soy Milk, warmed in microwave until slightly hot
1 cup Sweet Potato, mashed
1 tsp. Dijon Mustard
1 tsp. Salt
¼ tsp. Black Pepper
1 cup Peas

 

Directions:

  1. Bring a large pot of water to boil and add in your pasta
  2. While pasta is boiling, heat butter over medium-low heat. Once butter is melted add in your flour and whisk for one minute until butter and flour are combined and form a thick paste. Next, add in your warm soymilk and whisk frequently. Bring to a boil. Once boiled reduce heat to medium and continue whisking until sauce thickens (about 5 minutes). Add in mashed sweet potatoes. Continue to whisk for two minutes. Add in Dijon mustard, salt, and pepper.
  3. Add peas to the sauce and mix. Next, add in cooked pasta and stir to combine. Enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

Red Curry With Veggies (Vegan and Gluten Free)

Makes 4 servings
This red curry comes together in a flash and is loaded with colorful veggies. It is creamy, a little spicy, and super satisfying. Red curry paste adds wonderful depth of flavor and complexity to the curry. It is made from exotic ingredients such as red chili, garlic, lemongrass, galangal, and kaffir lime. I love cooking with red curry paste because it fills the kitchen with a fragrant aroma and adds beautiful color to the dish. Coconut milk adds richness and rounds out the flavors of the curry. Serve this veggie red curry alongside some fluffy jasmine rice for a healthy and delicious meal.

 

Ingredients:

1 onion, diced
1 pound gold potatoes, diced
3 tbsp. red curry paste
1 (14.5 oz.) can diced tomatoes
1 (13.5 oz.) can coconut milk
1 tbsp. organic cane sugar
1 tbsp. liquid aminos
1 red bell pepper, diced
1 cup snow peas
1 cup peas

Directions:

  1. Sauté onions and potatoes in 1 tbsp. of coconut milk over medium high heat for 5 minutes.
  2. Add in red curry paste, the rest of the coconut milk, diced tomatoes, sugar, and liquid aminos. Stir to combine and simmer for 20 minutes
  3. Add in red bell pepper and simmer for 5 minutes.
  4. Add in snow peas and peas and simmer for 5 minutes.
  5. Serve and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

Spaghetti Puttanesca (Vegan)

Makes 2 servings

Puttanesca is an Italian sauce made from simple ingredients like garlic, canned tomatoes, kalamata olives, and capers. I love making spaghetti with puttanesca sauce because it is a light, savory meal that is loaded with flavor. This puttanesca sauce comes together in 30 minutes and has a nice balance of salty, acidic, and spicy flavors. The brine from the kalamata olives adds a touch of saltiness and red pepper flakes add a spicy kick to the dish. A sprinkle of fresh Italian parsley adds freshness to the dish along with a pop of color. Try making this plant-based puttanesca sauce and savor its robust flavor.

 

Ingredients:
1 tbsp. olive oil
1/3 cup onion, diced
2 cloves garlic, minced
1/3 cup Kalamata olives, sliced in half lengthwise
2 tbsp. Kalamata olive brine
2 tbsp. capers
¼ tsp. red pepper flakes
1 (14.5 oz.) can diced tomatoes
½ cup Italian parsley, chopped
8 oz. spaghetti

Directions:

  1. Sauté onions in olive oil in a large pan over medium heat for five minutes. Add in garlic and sauté for one minute until fragrant.
  2. Reduce heat to low and add in tomatoes, olives, capers, olive brine, and red pepper flakes. Simmer for 15 minutes.
  3. While sauce is simmering, bring a large pot of water to boil. Once water is boiled, add in spaghetti and cook for 10 minutes until tender. Stir occasionally.
  4. After sauce has simmered for 15 minutes, turn off heat and add in chopped parsley. Mix well to combine. Add cooked spaghetti to puttanesca sauce and toss to combine.
  5. Serve and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

Seitan Fried Rice (Vegan)

Makes 4 servings
Growing up, fried rice was one of the first dishes my mother taught me to cook. The fried rice I grew up eating inspired me to create a plant-based version that features seitan as one of the main ingredients. Seitan is made from wheat gluten and has a meaty texture and appearance. It is high in protein and low in fat. Seitan absorbs flavors really well and is delicious when sautéed with some liquid aminos. For this recipe, I used Westsoy Chicken Style Seitan that I picked up from the Co-op’s refrigerated section.

To make this dish healthier, I sautéed the onions in water instead of oil. Cooking vegetables in water instead of oil is an easy way to reduce your calorie and fat consumption. When combined with mixed vegetables and jasmine rice, the seitan transforms my favorite childhood meal into a hearty, vegan friendly dish. This seitan fried rice is a convenient and easy meal to make and is full of plant based protein. Try it for yourself and discover the wonders of seitan.

Ingredients:
1 onion, diced
2 cloves garlic, minced
1 package Westsoy Chicken Style Seitan, drained and chopped
¼ cup liquid aminos
¼ tsp. black pepper
1 package (16 oz.) Cascadian Farm Mixed Vegetables, thawed
4 cups cooked jasmine rice

Directions:
1. In a large pan, heat 1/3 cup of water over medium-high heat
2. Add onion and sauté for 5 minutes
3. Add minced garlic and seitan and sauté for two minutes
4. Add in liquid aminos, black pepper, and mixed vegetables. Saute for 2 minutes and stir to combine.
5. Add in cooked rice. Mix well so all ingredients are well combined.
6. Serve immediately and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.