Category Archives: Vegan Recipes

Great tasting, simple vegan recipes

Chewy Peanut Butter Granola Bars recipe

Chewy Peanut Butter Granola Bars recipe

A heart-healthy, low-sugar snack that you and your kids will love!

Ingredients

– 2 cups rolled oats

– 1/2 cup peanut butter

– 1/2 cup brown sugar

– 1/4 teaspoon sea salt

– 1/2 cup dried sweetened cranberries

– 1/2 cup chopped walnuts

– 2 Tablespoons sunflower seeds

– 1/2 cup unsweetened almond milk

– 2 teaspoons water

– 2 rice cakes (plain)

DRY MIXTURE

– Pre-heat oven to 350 degrees Fahrenheit

– On a baking sheet, spread 2 cups of old fashioned rolled oats

– Place in oven and bake at 350 degrees Fahrenheit for 7 minutes

– Carefully remove from oven and stir

– Put back in oven and bake for another 7 minutes

– Carefully remove from oven and set aside

– In a smaller baking pan, pour 1/2 cup of chopped walnuts and bake at 350 degrees Fahrenheit for 5 minutes

– Carefully remove from oven and set aside to cool

– In a large mixing bowl, combine cooled oats, cooled walnuts, 1/4 teaspoon sea salt and mix well

– Next, add 2 Tablespoons sunflower seeds, 1/2 cup dried cranberries and mix well.  Set aside

WET MIXTURE

– In a small saucepan, add 1 teaspoon water, then  1/2 cup peanut butter and 1/2 cup brown sugar.

– Turn heat on low and keep stirring** until peanut butter begins to soften up (about 2 minutes)

– Next add 1 more teaspoon water and turn on medium high, stirring constantly**for about 1-2 minutes.

– Take off heat and add 1/4 cup of unsweetened almond milk and stir mixture until well blended

– Add wet mixture to dry oat mixture and stir with spatula or wooden spoon until well combined

– Next add crumbled rice cakes and stir to combine

– Add remaining 1/4 cup of unsweetened almond milk and mix well

– Line an 8 x 8 dish with foil and spray with non-stick cooking spray

– Pour mixture into dish and using a spatula or your hands spread mixture and press down firmly ensuring mixture is spread evenly in dish.  Guide hands or spatula along the edges to ensure there are no high and low areas

– Cover dish with foil and refrigerate for at least 2 1/2 hours

– Remove from refrigerator

– Carefully remove foil with granola unto a cutting board

– Cut across in half

– Take the first half and cut lengthways into four strips.  Then cut across making small rectangles or squares

– Repeat the steps with the second half

– Serve and enjoy

* Important – Keep stirring as directed to ensure peanut butter does not burn!

STORAGE TIPS

– Lightly spray the inside of an airtight container with cooking spray

– Place granola squares in single file but not too close together

– If container is not large enough to hold all the squares in a single layer then get a sheet of foil and spray both sides lightly with cooking spray

– Place foil over the first layer of bars, then line more bars in a single layer on top of the sheet of foil.  Cover tightly and refrigerate

Vegan Roasted Pumpkin Soup

roasted pumpkin soupYears ago I never would have thought that I would be eating pumpkin this way today and loving it.

Pumpkin was something that I grew to love in different ways: Pumpkin choka with Sada Roti, roasted with vegetables, and many other dishes.

In this roasted pumpkin soup you will savor the natural sweetness of the pumpkin that’s coaxed out by the roasting and gently enhanced by spices.

And, as with all my recipes, this roasted pumpkin soup is Vegan.  Try my Roasted Pumpkin Soup recipe, you’ll love it!

How to roast the Pumpkin?  See below

ROASTING THE PUMPKIN

Ingredients:

1 cut of pumpkin about 1 kg in weight (seeded).  For ease of roasting, you’ll want to look for a square or rectangular shaped cut.

¼ teaspoon salt

METHOD:

– Pre-heat oven to 425 degrees Fahrenheit

– Line a baking pan with foil and spray foil with non-stick spray

– Sprinkle the open face side of the pumpkin with salt and lay face down (skin side up) on the greased foil in the baking pan

– Roast for 1 hour

– Carefully remove from oven and make several pricks on the exposed skin side with a fork

– Put back in the oven and continue to cook for 1 more hour

– Carefully remove from the oven and set aside to cool.  You will be using all of the roasted pumpkin (except the skin) for the soup.

MAKING THE ROASTED PUMPKIN SOUP

Ingredients

– Roasted pumpkin pulp (see recipe above – yields roughly about 2 and ¼ cups)

– 1 teaspoon Himalayan Pink Salt

– 250ml cream alternative

– 2 medium onions (roughly chopped)

– 1 carrot (roughly chopped)

– 1 medium sweet potato (peeled and chopped)

– ¼ teaspoon Fenugreek seeds or Mathee (these can be bitter so use sparingly)

– 1 dried Bay leaf

– Water in the following quantities:
– 2 Tablespoons water

– 2 cups water

– 1 cup water

METHOD:

– In a pot, sauté 2 medium onions (roughly chopped), 1 medium carrot (roughly chopped) and 1/4 teaspoon fenugreek seeds (a.k.a mathee seeds) in 2 Tablespoons water stirring occasionally.

– When all the liquid has evaporated, add 2 cups water, 1 cup sweet potato (chopped) and 1 dried Bay leaf

– Cover and cook for 15 minutes

– Next, carefully scoop out pumpkin and add to soup mixture along with 1 cup of water.  It’s okay to add some of the pumpkin that has charred (not burnt) edges as these add great flavour to the soup.  Stir well.

– Let cook for 5 minutes

– Next, add 1 teaspoon Himalayan pink salt, and 250ml of cream alternative. Give a quick stir, cover and let simmer on low heat for 5 minutes.

– Take off heat

– Carefully remove bay leaf and add soup mixture to blender or food processor. CAUTION: Contents would be hot. Use care.

– Puree until smooth

– Carefully empty contents into serving dish

– Serve and enjoy

Rich Creamy Peanut Butter and Ginger Ice-cream – Vegan

vegan ice-cream - Peanut butter and Ginger

Here’s another one of my Vegan ice-cream recipes that you can make without an ice-cream maker, food processor or blender.

For my Rich Creamy Peanut Butter and Ginger Ice-cream recipe, you’ll need:

 

Ingredients

250ml of cream alternative

2 pinches of salt

5 Tablespoons peanut butter

2 Tablespoons Agave Syrup

1 packet dried Ginger Tea (sweetened/sugar added)

METHOD

– In a microwaveable bowl add 5 Tablespoons peanut butter and heat for 30 seconds**.  Peanut butter should be warm (not hot) and slightly runny.

– In a medium sized bowl add 250 ml of cream alternative, 2 pinches of salt, softened peanut butter, 2 Tablespoons Agave Syrup, and 1 packet dried Ginger Tea

– Using a wire whisk, whisk together for 1 to 3 minutes

– Pour into airtight container

– Cover container tightly with plastic wrap before putting on container lid

– Freeze overnight

** As microwaves and wattages vary, please make proper adjustments with regard to the timing as the wattage on my microwave is 1300w.

Vegan Super Rich Chocolate Ice-cream

vegan ice-cream - Chocolate

Chocolate and Ice-cream?  Who doesn’t love it?

Here’s my super rich chocolate ice-cream recipe.  It’s Vegan and you don’t need a food processor or ice-cream maker or blender.

For this Super Rich Chocolate Ice-cream recipe, you’ll need:

 

Ingredients

250ml of cream alternative

1 pinch of salt

1 cup sweetened cocoa powder

1 Tablespoon Agave Syrup

METHOD

– In a medium sized bowl add 250 ml of cream alternative, 1 pinch of salt, 1 cup sweetened cocoa powder, and 1 Tablespoon agave syrup

– Using a wire whisk, whisk together for 1 to 3 minutes

– Pour into airtight container

– Cover container tightly with plastic wrap before putting on container lid

– Freeze overnight

Vegan Spicy Spinach Dip

This Vegan spicy spinach dip is easy to make and can be a real crowd pleaser at get-togethers.

Serve hot or cold, with whole wheat crackers, on pasta or on its own.

Here’s my spicy spinach dip recipe.

spicy vegan spinach dip - landsacpe wide

Spicy Spinach Dip recipe

1 pack of frozen whole leaf spinach (450 grams)

½ cup water

¾ teaspoon Himalayan pink salt (fine)

2 teaspoons granulated onion powder

2 cloves garlic (peeled)

½ teaspoon crushed red pepper flakes

2 pimento peppers (seeded)

2 Tablespoons olive oil

½ teaspoon dried basil

1 Tablespoon Nutritional Yeast Flakes (optional)

METHOD:

– In a saucepan, add frozen chopped spinach and ½ cup water and 2 cloves garlic (peeled)

– Bring to boil

– Once the mixture has begun to boil, add ¾ teaspoon Himalayan pink salt (fine), 2 teaspoons granulated onion powder, 2 pimento peppers (seeded), ½ teaspoon dried basil, and 1 Tablespoon Nutritional Yeast flakes

– Stir well and let cook for a further 5-7 minutes

– Turn off heat

– Pour spinach mixture into your food processor or blender

– Next, add 2 Tablespoons of olive oil to mixture and blend well

– Empty contents into serving bowl and garnish with crushed red pepper flakes.

– Serve and enjoy.

Candied Mango with Beets (a.k.a Red Mango)

Red mango is a local favorite fruit preserve.  Sweet, tangy, rich in color, with a hint of spice: this treat is irresistible.

I decided to create my own healthier version without all the fred mangoood coloring and preservatives.

I also used beets to get that beautiful dark red coloring.

Here’s my version of the popular Red Mango.

Candied Mango with Beets (a.k.a Red Mango) Recipe:

 

Ingredients:

500 grams frozen chopped green mango (just over 1 lb)

2 cups beets (roughly chopped – leave skins on)

5 cups water

1 teaspoon salt

2 cups brown sugar

2 dried Bay leaves

10 dried cloves

Squeeze of lemon (optional)

 

METHOD:

– In a medium sized pot, add 500 grams frozen chopped green mango, 2 cups beets (roughly chopped), 5 cups water, 1 teaspoon salt, 2 cups brown sugar, 2 dried Bay leaves, 10 dried cloves and bring to boil.

– When mixture has begun to boil, continue to boil uncovered for about 1 – 2 hours, stirring occasionally (or until mango and beets are soft and tender and liquid has turned into a thick syrupy sauce)

– Turn off heat and cool

– Just before serving, add a squeeze of lemon (optional)

Simple Berry Fruit Topping

vegan pancakes and berry fruit toppingSimple Berry Fruit Topping

Do you love cherry or berry toppings for your pancakes and waffles, but hate the store-bought ones laden with preservatives?  I hear you, so do I.

So I thought “I could make my own fruit topping”.  How hard could it be?

Not hard at all!

Here’s my Simple Berry Fruit Topping recipe:

 

Simple Berry Topping Recipe

Ingredients:

1 cup frozen mixed fruit

½ cup unsweetened orange juice (can be substituted for apple juice for a sweeter topping)

Pinch salt

¼ teaspoon dried ginger (Optional)

2 Tablespoons water

1 teaspoon corn starch

 

METHOD

– In a saucepan, add mixed fruit, orange juice, dried ginger (optional), and pinch of salt and bring to a boil, cooking over medium-high heat

– Let simmer on medium-high heat for 7 minutes, stirring occasionally.

– Turn down heat to low setting.

– In a small bowl, combine 2 Tablespoons water and 1 teaspoon corn starch.  Mix well.

– Add immediately to berry mixture in saucepan.  Stir well

– Cook on low heat for 3-5 minutes, stirring occasionally.

– Turn off heat and let cool.

– Serve with your favorite pancakes or waffles and enjoy!

Triple Berry Orange Banana Smoothie

triple berry orange banana smoothieWant an easy way to get the most out of your fruit?  Try a smoothie!

Smoothies are a quick, easy and delicious way to get in the daily vitamins that you need.

Here’s one of my favorites: Triple Berry Orange Banana smoothie.  It’s loaded with powerful health boosting antioxidants and guess what, Moms, it will be a real hit with the kids!

Triple Berry Orange Banana Smoothie RECIPE:

Ingredients –

1 ½ cups orange juice (unsweetened)

1 cup mixed berries (frozen or fresh)

2 medium sized bananas (broken into large pieces)

METHOD
– Add all ingredients to your food processor or blender and blend on high till smooth.

– Serve and enjoy!

Passion Fruit and Ginger Iced-Tea

passion fruit and ginger iced teaHere’s a great refreshing drink for those hot, sunny days.

Not too sweet with just the right bite with ginger, this one is sure to please.

ENJOY!

Passion Fruit and Ginger Iced-Tea Recipe:

1 14oz. pack Passion Fruit Puree (frozen) click here to see where to buy

2 packs Ginger Tea (No Sugar Added) click here to see where to buy

4 cups water

1 ½ cups brown sugar

METHOD:

– In a saucepan, bring to boil passion fruit puree and water.  When this has begun to boil turn off heat

– Add sugar and ginger tea, stir well

– Let cool completely

– Once the mixture has cooled, strain into serving jug

– Serve with crushed ice and enjoy!

Super Simple Pineapple Salsa (a.k.a Pineapple Chow)

pineapple salsa aka chowTrinidadians are famous for making a chow (salsa) out of almost any fruit – Plum Chow, Mango Chow, and now a recent favorite – Pineapple Chow.

Now I have to admit,  even though Pineapple is my favorite fruit I was a little bit skeptical when I saw that it met its ultimate fate in the Trini palate as a Chow.  But, as they say, don’t knock it until you’ve tried it, right?

So, I decided to make my own version, without the heavy dose of pepper sauce.

The result?

I was wowed!  I couldn’t believe it tasted so good.

So, without further ado, here’s my super simple (and super mild) Pineapple Chow recipe.

RECIPE

1 cup chopped fresh pineapple

1/2 teaspoon salt

1/2 teaspoon lemon juice

1 pimento pepper, seeded and minced

1 clove garlic, grated

METHOD:

– Add all ingredients to a small bowl

– Stir well to combine

– Serve and enjoy!

TIP: This salsa/chow could also work well as a topping to your favorite

burger recipe.