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.

 

 

 

 

Strawberry Overnight Oats (Vegan)

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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)

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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)

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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)

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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)

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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.