Vegan Protein Sources To Eat By

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Vegan diets are becoming more and more popular lately. People are learning, understanding, and choosing to
eat less animal based foods, both for the health of their bodies, and the
planet. But there are common questions and concerns that a vegan diet may not
provide enough complete protein. Those who work out regularly may be
concerned about getting enough vegan protein sources to keep up with the muscle building
and recovery that comes with rigorous exercise. And, many of us are just
stuck in the mindset that we must consume meat and dairy in order to get
enough protein. The fact is that animal products aren’t the only source of quality protein. Read More

Vegan Swiss Chard Enchiladas with Quinoa, Black Beans & Epazote

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We have this gigantic Swiss
chard “bush,” seriously taking hold in the food garden. The leaves
kept beckoning me to wrap them up with something. So, here’s an idea for
gluten-free and cornmeal-free Swiss chard enchiladas that came out pretty
yummy! The fresh epazote adds a nice, earthy, Oaxacan nuance, but you can
substitute something like fresh thyme and still get a great fresh herbal
infusion. Epazote is really easy to grow but not so easy to find at the
market. Feel free to play around with non-vegan variations using queso
fresco, organic chicken, and-or ground meat. Enjoy!
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Vegan Protein Shake Hacks Without the Powder

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Vegan protein shake formulas
are becoming very popular in the marketplace. Every time I look, I see
companies, who formerly stood firmly on their whey protein claims, quickly
introducing vegan protein products into their product line. This article is
not to sway you from using a protein powder, especially if you have one that
you love. Plant based protein powders are known for their nutrition
efficiency and digestibility. In my opinion it is a great way to get
convenient protein.

But what if you don’t have a good vegan protein shake mix on
hand? Or what if you are on a strict budget, or you simply aren’t ready
to dive into a month’s supply of supplement purchases? Or what if you are
just overwhelmed with all the information and options, and want to make sure
you are getting the right product for you? Well, that’s cool, because you can
still find plenty of high quality plant based protein in everyday food
ingredients, that can add a meal’s worth or more of complete, efficient
protein Read More

“Basic” Quinoa & Black Bean Burgers

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I am not a burger purist.
The more different kinds of burgers the world can invent the better!
This  point of view comes in particularly handy when it comes to
creating healthier, maybe even meatless, burger recipes. Having said this, no
matter what, a burger should pass some basic requirements in order to be
considered feasible- not that I am some burger expert, but let’s just be
practical about it! First and foremost, the burger must hold together in a
two-bun sandwich or lettuce wrap scenario. If it crumbles, it isn’t exactly a
burger. Next, the burger should satiate. You want to feel full and happy and
be nourished after you have eaten one. And third, it should be
quick and easy to make. If you have to run to seven specialty food stores and
spend two hours in the kitchen before you even get to the part where you make
it into patties, well, it kind of loses its “burger experience,” in
my opinion. Here is a super easy quinoa and black bean burger that holds up to
the basics and tastes great! Enjoy this between any kind of bread or bun, or
make a falafel patty and enjoy with flatbread or a lettuce wrap. Seriously,
the total active prep time for this is less than 30 minutes!
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When Blini Meets Korean Pancake… But Healthier

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Ah!
The classic blini! That delicious, plump, buttery vessel for caviar, smoked
salmon, and other nostalgic cocktail party fare. And then there is the Korean
pancake, slightly crisp with tender Asian veggies and flavors on the inside!
I was recently craving a Korean pancake, so I took a quinoa breakfast pancake
recipe I knew and did some adaptations…and voila! Your new go-to
east-meets-west hors d’oeuvre base that will keep them coming
back!

asian quinoa blini

makes 8-10 blini
3/4 cup cooked quinoa
1/4 teaspoon baking powder
1/4 teaspoon salt
2 eggs
1/2 cup toasted nori flakes, strips, or small broken up pieces of
nori
1 scallion, sliced on the bias
1/3 cups julienned bok choy, Chinese broccoli or other green
vegetable
NOTE: diced red bell pepper, sliced asparagus, and other vegetables can be
substituted or incorporated
Coconut oil for cooking

Preheat a griddle to medium high heat. Mix all the ingredients but
the coconut oil in a mixing bowl. Lubricate the griddle with a generous coat
of coconut oil and cook the blini immediately by using a teaspoon to spoon
mini pancakes onto the griddle. Cook as you would a pancake, flipping after
one side is cooked enough to flip it over without breaking it. The mixture
will want to separate a little bit so you might need to mix it a little
before each spoonful on the griddle. Serve topped with smoked salmon or
trout, sautéed mushroom, caramelized onion, kimchi, roasted pepper compote,
tuna sashimi, or other detox friendly topping. It is pictured here with a
slice of avocado and a caramelized shiitake mushroom…yum!

when blini meets
korean pancake…but healthier

  • 3/4 cup cooked quinoa
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 2 each eggs
  • 1/2 cup toasted nori flakes (strips, or small broken up pieces of
    nori)
  • 1 each scallion (sliced on the bias)
  • 1/3 cups julienned bok choy (or other green leafy vegetable like
    Chinese broccoli or Napa cabbage)
  1. Preheat a griddle to medium high heat. Mix all the ingredients
    but the coconut oil in a mixing bowl.
  2. Lubricate the griddle with a generous coat of coconut oil and
    cook the blini immediately by using a teaspoon to spoon mini pancakes onto
    the griddle. Cook as you would a pancake, flipping after one side is cooked
    enough to flip it over without breaking it. The mixture will want to separate
    a little bit so you might need to mix it a little before each spoonful on the
    griddle.
  3. Serve topped with smoked salmon or trout, sautéed mushroom,
    caramelized onion, kimchi, roasted pepper compote, tuna sashimi, or other
    detox friendly topping. It is pictured here with a slice of avocado and a
    caramelized shiitake mushroom…yum!