Summer Vegetable Risotto

Try cooked brown rice instead of making the risotto if you want an even healthier (and easier) recipe.

15 min prep, 30 min cook, serves 4

2 zucchini, cut into matchsticks

2 yellow squash, cut into matchsticks

1/2 lb. green beans, trimmed, cut in half

1 red bell pepper, sliced

1 tsp thyme

4 tblspns olive oil, divided

salt and pepper to taste

5 1/2 cups vegetable broth

1/2 cup dry white wine

1 lemon, squeezed

1 tsp lemon zest

2 garlic cloves, minced

1 1/2 cup arborio rice

1/4 cup fresh basil, chopped

1 tomato, chopped

Preheat oven to 425. Combine the zuchinni, squash, grean beans, bell pepper, thyme, 2 tblspns olive oil, salt and pepper in a bowl and mix well. Spread evenly on roasting pan and cook 30 minutes, stirring once or twice. Next, heat the broth, wine, lemon and zest in a saucepan and bring to a simmer. Meanwhile, cook the garlic, rice and 2 tblspns olive oil in a frying pan over medium heat for 5 minutes, stirring frequently. Add the heated broth, 1 cup at a time, and slowly stir in until all the broth has been absorbed. Add the roasted veggies and top with basil and tomato. 

Thai Curry Butternut Squash Soup

There are a lot of soups with butternut squash out there, and so far this is my favorite. We often serve our thicker soups like this one in a bread bowl. 

20 min prep, 40 min cook, serves 6

3 tblspn coconut oil

1 medium onion, diced

4 cloves garlic, minced

1 tsp freshly grated ginger

2 tblspn red curry paste

3 cups vegetable broth

1 butternut squash, cubed

1 can coconut milk

1 lime, squeezed

salt and pepper to taste

In a large pot, cook the oil, onions, and garlic over medium heat for 5 minutes. Add the ginger and curry paste and stir well. Cook another 5 minutes, then add the broth and squash. Bring to a simmer and cook covered for 20 minutes. Remove from heat and blend until smooth with an imersion blender, then add coconut milk, lime, salt, and pepper. Cook over medium heat another 10 minutes. 

Homemade Granola

This granola makes for a tasty and healthy breakfast when mixed with some yogurt and berries. Once made, it will stay good for a few weeks. 

10 min prep, 20 min cook, serves 8

3/4 cup honey

3 tblspn coconut oil

1 tsp vanilla extract

1/2 cup chopped pecans

1/2 cup sunflower seeds

1/2 cup slivered almonds

2 cups old fashioned oats

1/4 cup raisins or other dried fruit

2 tsp cinnamon

pinch of salt

Preheat oven to 325. In a small pot over low heat, combine honey, coconut oil, and vanilla extract. Bring to a simmer, then stir constantly for 4 minutes, then set aside. In a large bowl, combine remaining ingredients, then drizzle sauce on top and stir well to coat. Spread mixture onto a large baking sheet, then bake for 20 minutes, stirring about every 4 minutes. Allow to cool before storing. 

Asparagus and Mushroom Risotto

This recipe has a rich flavor, is easy to make, and works well as a side or main course. 

10 min prep, 40 min cook, serves 4

3 tblspns olive oil

1 medium onion, minced

2 cloves garlic, minced

1 cup arborio rice

1/3 cup white wine

6 cups vegetable broth

2 cups mushrooms, sliced

1 bunch asparagus, trimmed, chopped

1/2 cup parmesan cheese

salt and pepper to taste 

In a large skillet, heat 1 tblspn olive oil over medium heat. Add the onion and cook 5 minutes until soft. Add the garlic, then the arborio rice and stir. Add the wine and cook until evaporated. Add 1 cup of vegetable broth and cook until absorbed. Continue to add 1 cup at a time until all 6 cups have been used. Meanwhile,in a medium skillet, heat 2 tblspns of olive oil over medium heat. Add the mushrooms and asparagus and cook 10 minutes, stirring occasionally.  Mix the cooked vegetables with the finished rice, add the parmesean cheese, and season with salt and pepper.  

Thai Curry

This recipe can be served with white or brown rice. I recommend cooking 2 cups of white jasmine rice with 1 can of coconut milk and 2 cups of water for 15 minutes. Mix in a spoonful of coconut oil and fluff with a fork. 

15 min prep, 25 min cook, serves 6

3 tblspns coconut oil

2-3 medium red potatoes, peeled and diced

2-3 large carrots, chopped

2-3 leeks, trimmed and sliced

1 bell pepper, chopped

3 cloves garlic, minced

1 tsp fresh ginger, minced

3 tblspns red curry paste

1 can coconut milk

1 cup sugar snap peas, ends trimmed

1 can chick peas, drained

1 handful cilantro, chopped

In a large saucepan, cook the oil, potatoes, and carrots over medium heat for 5 minutes, covered. Add the leeks and bell pepper and cook another 5 minutes, stirring as necessary. Add the garlic, ginger, and curry paste and mix well. Add the coconut milk, sugar snap peas, and chick peas and simmer 10 minutes, covered. Stir in the cilantro and serve. 

Veggie Mac'n'Cheese

Surprise! This recipe has no cheese! The coconut milk and cauliflower purée create a tasty cream sauce that will leave you asking for seconds. 

15 min prep, 40 min cook, serves 8

16 oz elbow macaroni

1 head cauliflower, chopped

1 can coconut milk

2 cups water

4 cloves garlic, chopped

2 tsp white miso paste

1 tsp soy sauce

1 tsp Dijon mustard

salt to taste

2 tblspns peanut oil

2-3 heads of broccoli, chopped

1/2 cup breadcrumbs

Preheat the oven to 375. Cook the macaroni according to directions, drain, and set aside. Meanwhile, in a medium saucepan, cook the cauliflower, coconut milk, and water over medium heat 10 minutes, until cauliflower is soft. Add the garlic, miso paste, soy sauce, mustard, and salt. Remove from heat, then carefully blend using an immersion blender until smooth. In a frying pan, warm the peanut oil over medium-high heat. Add the broccoli and cook 5 minutes, stirring frequently. In a large casserole dish, add the pasta, sauce, and broccoli and mix together. Top with breadcrumbs and bake 20 minutes. 

Super Smoothie

The advantages smoothies have over juicing include no loss of fiber, no expensive machinery, and easy cleanup. I like to freeze bananas that are about to go bad and use them instead of ice. 

2 min prep, serves 2

1 cup greens (kale, chard, or spinach)

1/2 cup blueberries

1/2 cup carrots 

1 banana

1 tblspn flax oil

1 cup almond milk

ice as desired

Blend all ingredients. 

Kale, Lentil, and Rice Bowl

This is a super healthy recipe that is guaranteed to leave you satisfied. I like to add some variety to this dish by topping with tomatoes or other fruits or veggies. 

10 min prep, 40 min cook, serves 4

1 1/2 cups uncooked brown rice

1 1/2 cups uncooked lentils

1 bunch kale, stemmed and chopped

1 can coconut milk

1 tblspn white miso

1 tsp coarse grain mustard

1 tblspn mirin

1 tblspn rice wine vinegar

1 tblspn sesame oil

salt to taste

Cook the rice in 3 cups of water about 40 minutes, until fluffy. Also, cook the lentils in 3 cups of water until water is fully absorbed, about 20 minutes. Meanwhile, whisk together the coconut milk, miso, and mustard. Pour into a large skillet and cook over medium heat until simmering. Add the kale and cook about 10 min, until wilted. When the lentils have finished, add the mirin, rice wine vinegar, sesame oil, and salt. Serve in a bowl with rice and lentils on the bottom and kale with sauce on top. 

Mexican Rice and Beans

Here is a great recipe that starts with a very basic, healthy staple and takes it up a notch or two. For fun, try mixing in more veggies like corn or zucchini, or add lettuce and make it a salad.  

10 min prep, 40 min cook, serves 4

1 cup brown rice

3 cups vegetable broth

1 large handful cilantro, chopped

1 tblspn olive oil

1/2 medium onion, chopped

1 tsp coriander

1 tsp cumin

2 cans black beans, drained

1 red bell pepper

1 clove garlic

1 tblspn fresh ginger

1 lime, squeezed

1 avocado, chopped

salt and pepper to taste

In a medium saucepan, simmer the rice with 2 cups of vegetable broth, covered. When finished, add the cilantro and fluff with a fork. Meanwhile, in another medium saucepan, cook the olive oil and onion over medium heat 5 minutes. Add the coriander, cumin, beans, and remaining 1 cup of vegetable broth. Simmer about 10 minutes, then partly mash and season with salt and pepper. In a blender, add the bell pepper, garlic, ginger, and lime juice. Blend into a sauce and season with salt. Serve the rice and beans topped with the red pepper sauce and avocado. 

Sweet and Sour Broccoli

Here is another easy stir-fry that has great flavor with the addition of the sweet and sour sauce. This recipe tastes good with other vegetables, so you can use it as a left over stir-fry as well.

15 min prep, 10 min cook, serves 4

1/4 cup water
4 tblspns rice vinegar
3 tblspns sugar or agave nectar
2 tblspns soy sauce
1 tblspn ketchup
1 tblspn cornstarch
1/2 tblspn molasses
1/4 tblspn minced fresh ginger

2 tblspns peanut oil
2-3 heads of broccoli, chopped
1 yellow or orange bell pepper, chopped
1/2 cup sliced almonds
3 cups cooked brown rice
sesame seeds for garnish

To make the sauce, whisk together the first 8 ingredients in a small sauce pan, then heat over medium heat to thicken, about 5 minutes. In a skillet, heat the oil over high heat. Add the broccoli and bell pepper, stirring frequently, about 5 minutes. Add the almonds, stir, then remove from heat. Mix in the rice, sauce, and top with sesame seeds.

Black Bean Stew

I love black beans, its true. This "stew" is different enough from the previously listed black bean soup that it deserves its own post.

10 min prep, 30 min cook, serves 4

3 tblspns olive oil
1/2 large onion, diced
2 carrots, chopped
2 celery stalks, chopped
1 red bell pepper, diced
2 cans black beans, undrained
1 can diced tomatoes
1 tsp thyme
1/2 tsp cumin
2 tblspns soy sauce
salt and pepper to taste

In a stockpot over medium heat, cook the olive oil, onions, carrots, celery, and bell pepper for 10 minutes. Add the remaining ingredients and simmer covered at least 20 minutes.

Chana Masala

Indian cuisine includes plenty of tasty vegan dishes. This Indian classic has been modified by increasing the vegetables and simplifying the spices. Serve over brown rice.

10 min prep, 30 min cook, serves 4

1 tblspn olive oil
1 large onion, chopped
1 small head cauliflower, chopped
1 clove garlic, minced
1/2 inch ginger, peeled and minced
3 tsp coriander
4 tsp cumin
1 tsp cayenne pepper
1 tsp turmeric
2 tsp paprika
1 tsp garam masala
1 can diced tomatoes
2 cans chickpeas, drained
1/2 lemon, squeezed
salt to taste

In a large pot, cook olive oil, onion, cauliflower, garlic, and ginger over medium heat 5 minutes. Add remaining ingredients except lemon and salt. Reduce heat and simmer, covered, 25 minutes. Add lemon juice and salt.

White Bean and Pasta Soup

This hearty soup has surprising flavor, despite the lack of seasoning. The vegetables are well balanced and the tomatoes add a bit of sweetness.

10 min prep, 20 min cook, serves 6

1 large onion, chopped
2 tblspns olive oil
6 cups vegetable broth
1 bunch kale, stemmed and chopped
1 cup uncooked elbow macaroni
1 can cannelinni beans, drained
2 cups cherry tomatoes, quartered
1 lemon, sliced
salt to taste

In a stockpot on medium heat, cook the onion and olive oil 5 minutes. Add the broth, kale, macaroni, and beans. Bring to a boil, then simmer covered 10 minutes. Remove from heat, add the tomatoes, and add salt as necessary. Serve each bowl with a squeeze of lemon.

Veggie Capellini with Wine Sauce

I actually didn't love this recipe at first, but it grew on me, and now I crave it. The flavors are very subtle and the balance of veggies makes for a complete meal. Top with some freshly grated parmesan for additional flavor.

10 min prep, 25 min cook, serves 4

1/2 lb. wheat capellini
3 tblspns olive oil
1 medium onion, thinly sliced
1 cup mushrooms, sliced
3 cloves garlic, minced
3 large handfuls spinach
1 can diced tomatoes
1/2 cup white wine
salt and pepper to taste

In a medium pot, cook the capellini according to directions, then drain and set aside. Meanwhile, in a large pot, cook the olive oil, onion, and mushrooms on medium heat for 10 minutes, covered. Add the garlic and spinach and cook 5 more minutes, still covered. Next, add the tomatoes and season with salt and pepper. Add the wine and simmer 5 to 10 minutes, uncovered. Add the pasta and mix well.

Veggie Rice and Beans

This is our favorite meal to make when we are out of food for the week and haven't made it to the store. Just keep these staple ingredients around and you'll always be ready to make this tasty dish.

5 min prep, 15 min cook, serves 4

1 tblspn olive oil
1/2 onion, chopped
1/2 tsp cumin
1/2 tsp coriander
1/2 tsp red pepper flakes
1/2 tsp oregano
1/2 tsp ground mustard
1 can black beans, drained
3 tblspns soy sauce
3 tblspns vegan Worcestershire sauce
2 cups frozen peas, carrots, corn
3 cups cooked brown rice

In a large frying pan, cook the olive oil and onion on medium heat 5 minutes. Add the remaining ingredients in order, stirring occasionally, then cook an additional 5 minutes.

Leftover Stir-Fry

Cooking with high heat for only a few minutes is what makes a stir-fry unique. Be sure to wait until the skillet is hot before adding the vegetables and stir continuously.

10 min prep, 10 min cook, serves 4

3 tblspns peanut oil
4 cups leftover vegetables, chopped
2 cloves garlic, minced
1/2 inch ginger, minced
3 cups cooked brown rice
1/4 cup white wine
2 tblspns soy sauce
1 tblspn sesame oil
handful of cilantro, chopped

In a large skillet, heat 2 tblspns of peanut oil on high heat. Add the vegetables and cook 4 to 5 minutes, stirring continuously until vegetables just begin to soften. Transfer vegetables to a separate bowl. Reduce heat to medium and add remaining 1 tblspn peanut oil. Cook the garlic and ginger 1 minute, then add rice. Cook 2 to 3 minutes, occasionally folding rice over with a spatula. Add the vegetables and wine, then cook another 2 to 3 minutes. Add soy sauce and sesame oil, and garnish with cilantro.

Lentil Soup

If you don't love lentils, this is a great place to start. This soup is well balanced, super healthy, easy to make, and of course great tasting. Freeze a bowl or two - it tastes even better as a leftover.

15 min prep, 75 min cook, serves 8

3 tblspns olive oil
1 large onion, thinly sliced

3-4 garlic cloves, peeled
1/4 tsp paprika
1/2 cup brown rice, uncooked
3/4 cup lentils, uncooked
6 cups vegetable broth
1 can diced tomatoes

1 bay leaf
1 bunch of kale, stemmed and chopped
1 tblspn balsamic vinegar

In a stockpot on medium heat, cook the olive oil and onion 10 minutes. Add the remaining ingredients except for the kale and balsamic vinegar, bring to a boil, then simmer covered about 1 hour, until the lentils and rice are cooked. Remove the bay leaf, then add the kale and balsamic vinegar, stirring until the kale is wilted.

Black Bean Tacos with Guacamole

The only thing I love more than Mexican food is healthy Mexican food. These all-in-one tacos combine the energy of cooked beans and kale with the raw nutrition of fresh guacamole.

20 min prep, 20 min cook, serves 4

3 tblspns olive oil
1 large onion, chopped
1 yellow bell pepper, chopped
2 cloves garlic, minced
2 tblspns chili powder
1 bunch kale, stemmed and chopped
2 cans black beans, drained
salt to taste
8 tortillas

2 avocados, chopped
1/4 onion, diced
1 medium tomato, diced
handful of cilantro, chopped
1 clove garlic, minced
1/2 lime, squeezed
salt and pepper to taste

In a large skillet, cook the olive oil, onion, and bell pepper over medium heat for 5 minutes. Add the garlic and cook another 5 minutes. Add the chili powder and kale and cook 5 minutes. Add the beans and salt. Mash with a potato masher, then scoop into tortillas.

To make the guacamole: in a medium bowl, add the avocado, tomato, onion, handful of cilantro, garlic, lime juice, salt, and pepper and mash with a fork.

Bean Burgers

This recipe is fairly basic and easy to make. The tricky part is frying the patty just right in order to get a firm outside without burning it. Be sure to add your favorite burger buns and toppings!

10 min prep, 10 min cook, serves 4

1 can black beans, drained
1 cup cooked brown rice
1/2 cup whole wheat bread crumbs
1/2 cup fresh or frozen corn
1 tblspn soy sauce
1 tblspn vegan Worcestershire
1/2 tsp paprika
1/2 tsp cumin
1/2 tsp chili powder
salt to taste

Add the beans to a food processor and process until smooth. Add a little water if necessary so that the beans stick together. Transfer to a mixing bowl and add remaining ingredients. Mix well, then form four patties. In a large frying pan, heat a tablespoon or two of olive oil on medium heat. Cook the patties on each side about 5 minutes, until a nice crust forms.

Kale Noodles with Peanut Sauce

What a great way to eat your kale. Anything tastes good covered in this peanut sauce!

15 min prep, 5 min cook, serves 4

1/2 lb wheat capellini
1 bunch kale, stemmed and chopped
2 carrots, sliced thin
1/2 cup peanut butter
1/4 cup water
2 tblspns soy sauce
2 tblspns rice vinegar
1 tblspn agave nectar (or sugar)
sesame seeds
red pepper flakes

Cook the capellini as directed. Steam the kale and carrots for 5 minutes until softened. In a small bowl, whisk together the remaining ingredients except the sesame seeds and red pepper flakes. Mix the pasta, kale, and sauce together and top with the sesame seeds and red pepper.