Pumpkin Cranberry Granola Bars (Vegan)

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Pumpkin season is officially here! These fall-inspired granola bars are easy to make and are packed with pumpkin and dried cranberries. Canned pumpkin puree is a convenient alternative to fresh pumpkin and is rich in vitamin A and fiber. Enjoy these soft and chewy granola bars for a healthy breakfast or snack.

 

 

 

Ingredients:
2 ½ cups rolled oats
2/3 cup dried cranberries
1/3 cup pumpkin seeds
1 tsp. cinnamon
1/8 tsp. salt
½ cup pumpkin puree
1/3 cup maple syrup
¼ cup almond butter
1 tsp. vanilla extract

Directions:
1. Preheat oven to 350 degrees Fahrenheit
2. In a large bowl, mix oats, dried cranberries, pumpkin seeds, cinnamon, and salt. In a separate bowl, whisk pumpkin puree, maple syrup, almond butter, and vanilla extract. Add dry ingredients to pumpkin mixture and mix well to combine all ingredients.
3. Line a 9 by 9 inch baking dish with parchment paper. Spoon and firmly press granola mixture into baking pan.
4. Bake for 25 minutes. Let cool for 10 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.

Butternut Squash and Caramelized Onion Quesadillas (Vegan)

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Makes 4 Quesadillas
These seasonal quesadillas combine creamy butternut squash with savory caramelized onions to create a unique and flavorful dish. Butternut squash is a wonderful fall vegetable and has a mild sweet and nutty taste. Although butternut squash might look intimidating to work with, preparing it requires only a few simple steps. To prep the butternut squash, I sliced off the top and bottom and peeled the skin off with a vegetable peeler. I then cut the squash in half lengthwise, scooped the seeds out, and cubed the squash into small pieces. Using this method makes prepping butternut squash a breeze! Since no quesadilla is complete without cheese, I added Daiya cheddar style shreds. These cheddar shreds are the perfect cheese substitute if you are vegan or have a dairy allergy. They taste extremely similar to real cheddar and give the quesadillas rich, cheesy flavor.

 

Ingredients:

8 Small Flour Tortillas
2 cups Butternut squash, diced
1 medium Onion, diced
1 cup Daiya Cheddar Style Shreds
Coconut Oil
Vegan Butter
Salt
Pepper

 

Directions:

  1. In a medium pan, sauté onion in a bit of coconut oil over medium heat for 5 minutes. Add one tablespoon of water to the onion and continue to cook. When water evaporates add another tablespoon of water and continue to cook until onion becomes caramelized. Season onion with salt and pepper to taste. Transfer onion to a medium bowl. To the same pan, add ¼ cup water and butternut squash and sauté on medium heat until soft for about 8 minutes. Season butternut squash with salt and pepper to taste. Transfer to the same bowl as the onion.
  2. To assemble the quesadillas, lay out 2 tortillas on a clean surface and top one tortilla with ½ cup of the butternut squash and onion mixture. Next, add ¼ cup of Daiya Shreds. Place the other tortilla on top.
  3. In a small sauté pan melt 1 tsp. of vegan butter on medium heat. Once melted, add quesadilla. Press down on the quesadilla with a spatula and cook for 3 minutes. Flip quesadilla over and cook for 2 minutes while pressing down with a spatula. Using a spatula to press the quesadilla will help the quesadilla become golden brown.

 

 

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.

 

 

Mashed Sweets and Beets (Vegan and Gluten Free)

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Makes 2-3 servings
Looking for a new way to enjoy mashed potatoes? This colorful and autumn inspired dish is full of roasted sweet potatoes and red beets. It is naturally sweetened with maple syrup and flavored with cinnamon and nutmeg. Add some color to your dinner table by making this mashed sweets and beets recipe.

 

Ingredients:

1 ½ lbs. sweet potatoes, washed and scrubbed
2 small red beets, washed and scrubbed
1/3 cup unsweetened soymilk
2 tbsp. maple syrup
½ tsp. cinnamon
½ tsp. nutmeg
2 tbsp. slivered almonds

 

Directions:

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Use a fork and pierce sweet potatoes several times. Wrap potatoes and beets separately in tinfoil and roast for 45 minutes to an hour until soft and tender.
  3. Add soymilk to a medium pot and warm over low heat. Whisk in cinnamon and nutmeg. Add roasted sweet potatoes, beets, and maple syrup and mash until smooth. Transfer to a serving bowl and top with slivered almonds. 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.

 

 

Bok Choy and Shiitake Stir Fry (Vegan and Gluten Free)

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Makes 2-4 servings
Bok Choy, also called Chinese cabbage, has a crunchy texture and mild flavor that pairs well with flavorful sauces. It is a versatile vegetable and can be steamed, simmered in soups, or sautéed. I added earthy shiitake mushrooms to the stir fry, which have a savory, umami flavor and meaty texture. This simple stir fry comes together in a flash and is delicious as a side dish. It can also be served as an entrée with the addition of protein packed edamame or tofu and rice.

 

 

¼ cup vegetable broth, add more broth to deglaze the pan as needed
2 cloves garlic, minced
1 pound bok choy, chopped
¼ pound shitake mushrooms, sliced
1 tbsp. liquid aminos
½ tbsp. rice vinegar

Directions:

  1. Over medium high heat, add ¼ cup of vegetable broth and minced garlic to a large sauté pan. Sauté for 30 seconds until garlic is fragrant.
  2. Add shitake mushrooms and sauté for 3 minutes. Add 1-2 tbsp. of vegetable broth to deglaze the pan. Add in bok choy and sauté for 3 more minutes until crisp and slightly tender. Add in liquid aminos and rice vinegar and sauté for 1 minute. Transfer the stir fry into a serving bowl 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.

 

Polenta with Summer Vegetables (Vegan and Gluten Free)

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Makes 2-4 servings
This polenta with summer vegetables recipe is light yet filling and is a great way to enjoy some of summer’s most delicious vegetables while they’re still in season. Polenta is an Italian dish made from water and corn meal and provides the perfect base for the vegetables. I used a package of ready-made polenta for this recipe and baked it in the oven so it would become crispy on the outside and tender on the inside. This recipe is a great way to try polenta if you’re new to it. A little goes a long way with tomato paste, which adds richness and helps thicken the vegetable mixture. Simmering the vegetables creates a thick and hearty sauce that captures the flavors of summer.

 

Ingredients:

1 tbsp. olive oil
1 small onion, diced
2 cloves garlic, minced
1 tbsp. tomato paste
1 zucchini, diced
1 yellow squash, diced
1 eggplant, diced
2 ½ cups tomatoes, chopped
2 tsp. dried oregano
¾ cup vegetable stock
Salt and pepper to taste
1 package Ancient Harvest Polenta
Handful of fresh basil

 

Directions:

  1. Preheat oven to 400 degrees
  2. Over medium heat, add olive oil, onions, and garlic to a large pot. Sauté for a few minutes until fragrant. Add in tomato paste and sauté for 2 minutes. Add in zucchini, yellow squash, eggplant, tomatoes, dried oregano, and vegetable stock. Mix well to combine all ingredients. Season the vegetables with a little salt and pepper. Reduce heat to low and simmer for 30-40 minutes until vegetables are tender.
  3. While the vegetables are simmering, slice polenta into ½ inch rounds. Grease a baking tray and place the polenta slices on the tray in a single layer. Bake polenta rounds for 10 minutes on each side.
  4. Place baked polenta on a plate and ladle the vegetable mixture on top. Garnish with fresh basil. 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.

 

Summer Squash Fritters (Vegan)

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Makes 10 small fritters
These summer squash fritters are a great way to enjoy one of summer’s most popular vegetables. Zucchini and yellow squash are full of nutrients such as fiber, potassium, and vitamin C. Their mild and slightly sweet flavor makes them a versatile vegetable that can be prepared and cooked in a variety of ways. This recipe is one of my favorite ways to enjoy summer squash. The fritters come together in a flash and take only a few minutes to pan fry. I like to serve them with a creamy dill sauce made with hemp seeds and fresh dill.

 

Ingredients:

2 medium zucchini, shredded
1 medium yellow squash, shredded
½ cup onion, diced
½ cup whole wheat flour
½ cup unsweetened soymilk
1 tsp. garlic powder
½ tsp. salt
¼ tsp. pepper
Coconut oil

Creamy Dill Sauce Ingredients:

1/3 cup hemp seeds
½ cup unsweetened soymilk
¼ cup fresh dill, chopped
1 tbsp. lemon juice
½ tsp. salt
¼ tsp. pepper

Directions:

  1. In a large bowl, mix together whole wheat flour and soymilk. Add shredded zucchini, squash, onion, garlic powder, salt, and pepper. Mix well.
  2. Over medium high heat, pan fry the fritters in ½ tbsp. of coconut oil for 2-3 minutes on each side. I used a large pan and was able to pan fry 4 fritters at a time. The edges should get golden brown and crispy. Serve with creamy dill sauce 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 Red Pepper and Eggplant Dip (Vegan and Gluten Free)

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Makes 5 cups
This simple recipe combines roasted red bell peppers and eggplant to create a super creamy and delicious dip. Roasting is one of my favorite cooking methods because it’s easy and convenient. Just set a timer and let the oven do the work! Roasting also caramelizes fruits and vegetables, which brings out their natural sweetness. Cannellini beans, also called white kidney beans, contain protein and fiber and make the dip heartier. Enjoy this flavorful dip with fresh veggies, bread, or crackers.

 

Ingredients:

1 large eggplant, chopped
1 red bell pepper, chopped
4 garlic cloves, peeled
1 (15 ounce) can cannellini beans, drained and rinsed
¼ cup extra virgin olive oil
¼ cup lemon juice
Salt and pepper to taste

 

Directions:

  1. Preheat oven to 400 degrees Fahrenheit
  2. Place chopped eggplant, bell pepper, and peeled garlic cloves on a baking sheet and toss with 2 tablespoons of olive oil. Bake for 30-40 minutes until soft and tender.
  3. Add roasted eggplant, red pepper, garlic, beans, remaining 2 tablespoons of olive oil, lemon juice, salt, and pepper to a food processor. Process until smooth and creamy. Transfer dip to a bowl. You can enjoy the dip warm or chill it in the fridge for a few hours.

 

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.

Rainbow Summer Rolls (Vegan and Gluten Free)

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These refreshing summer rolls with creamy peanut sauce are a colorful addition to mealtime and are an easy way to eat the rainbow. The Co-op is filled with fresh summer produce right now, so make sure to fill your cart up with lots of fruits and vegetables! Eating a variety of colorful fruits and veggies everyday helps you get the vitamins and minerals your body needs. A simple 5-ingredient peanut sauce combines salty, sweet, and spicy flavors and is the perfect accompaniment to these summer rolls.

 

Ingredients:

1 package brown rice spring roll wrappers
1 large cucumber, julienned
1 red bell pepper, julienned
1 avocado, sliced
1 package baked tofu, sliced
¼ cup peanut butter
1 tbsp. liquid aminos
2 tsp. hot sauce
½ tbsp. maple syrup
3-4 tbsp. water

 

Directions:

  1. To make the peanut sauce, add peanut butter, liquid aminos, hot sauce, maple syrup, and water to a small bowl. Mix well with a spoon until all ingredients are well combined. Set aside.
  2. Fill a large bowl with warm water and soak rice paper wrapper for 10 seconds. Transfer wrapper to a clean cutting board and arrange tofu, cucumber, red bell pepper, and avocado in a horizontal layer in the middle of the wrapper. Make sure to leave a one-inch space along the edges.
  3. Fold in the sides and roll the summer rolls tightly so the filling is compact. Repeat the process to make more summer rolls. 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.

Blueberry Chia Parfait (Vegan and Gluten Free)

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Makes 1 parfait
This blueberry chia parfait is the perfect healthy treat to make and enjoy this summer. It is loaded with fresh, juicy blueberries and is naturally sweetened with maple syrup. Chia seeds are a nutrient dense superfood rich in fiber, calcium, and essential fatty acids. When the chia seeds are mixed with blueberry milk and chilled in the fridge, it creates a creamy pudding with a texture similar to tapioca pudding. These parfaits make for a delicious breakfast, snack, or dessert and can be made with only 5 simple ingredients.

Ingredients:
½ cup blueberries
½ cup unsweetened vanilla almond milk
2 tbsp. maple syrup
3 tbsp. chia seeds
½ cup unsweetened coconut milk yogurt

Directions:
1. Add almond milk and 2 tablespoons of blueberries to a blender. Blend until smooth.
2. Add chia seeds, blueberry milk, and maple syrup to a medium bowl and stir to combine. Cover bowl and let chill in the fridge for 3 hours.
3. Remove chia pudding from the fridge and mix in the remaining blueberries. Layer chia pudding and coconut yogurt into a glass. Garnish with fresh blueberries. 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.

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

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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.