Portobello mushrooms, which are a great source of fiber, selenium, vitamins and phytochemicals, are easy to cook and a great addition to a pita. The recipe below makes one serving (2 pitas).
INGREDIENTS:
- 1 large portobello mushroom
- 1 small onion
- 1 tomato
- 1 pita
- extra virgin olive oil
- salt, pepper & garlic powder to taste
Slice the portobello mushroom into narrow strips:
Chop up the onion:
Slice the tomato:
Place the onions and extra virgin olive oil into a pan and cook on medium low until the onions turn golden brown:
Add the portobello mushroom slices:
Add the seasonings:
Cook on medium low until the mushrooms are tender:
Place the cooked mushroom and tomato slices into a pita and enjoy!
You know those days when your fridge is empty and you desperately need to go to the market? This sandwich is for one of those days. As long as you have bread and black beans, the rest of the ingredients can be whatever you have left in your fridge. I did not have avocado, cucumbers or pickles, but if you do, then by all means add them to your sandwich.
INGREDIENTS:
- whole wheat bread
- black beans
- extra virgin olive oil
- salt & pepper to taste
- hot sauce (optional)
If you have any of these, pile them on!
- tomatoes
- lettuce
- cucumbers
- avocado
- pickles
- pepperoncini
Chop up your vegetables:
Start building your sandwich:
Pour a little extra virgin olive oil onto the tomatoes and add salt and pepper to taste:
Enjoy!
If you have two medium sized zucchini, you can make a quick and tasty lunch. The recipe below makes one serving (two pitas).
INGREDIENTS:
- 2 medium sized zucchini
- 1 medium sized onion
- olive oil
- salt, pepper, turmeric and garlic powder to taste
- whole wheat pitas
Gratuitous zucchini shots (it’s easier to grate zucchini when they are whole):
Grate the zucchini:
Chop up the onion:
Pour olive oil into a pan, add the onions and cook on medium low until they become a golden color:
Add the zucchini and spices, then cook on medium heat for 10-15 minutes.
Fill a whole wheat pita with the cooked zucchini and enjoy!
A vegan protein fruit shake makes a quick and nutritious breakfast. You can substitute your favorite fruits into this recipe, which makes one large serving.
INGREDIENTS:
- 2 small gala apples
- 3 medium ripe bananas (the more bananas you add, the creamier the shake will be)
- 1.5 cups of unsweetened rice milk
- 1/2 a scoop of vegan protein powder (18g)
- 1 cup of ice
Chop up the fruit:
Place all of the ingredients into a blender:
Pour the shake into a large glass, add a few ice cubes and enjoy!
Fennel is a herb that smells like black liquorice and has a texture similar to celery. It is rich with phytonutrients and antioxidants, making it a perfect ingredient for a salad.
SALAD INGREDIENTS:
- 1 fennel bulb, chopped
- 2/3 of a large red apple, chopped
- 1 head of butter lettuce
- a handful of raw sunflower seeds
DRESSING INGREDIENTS:
- 1/2 cup balsamic vinegar
- 1/2 cup extra virgin olive oil
- salt, pepper, garlic powder to taste
Chop up the fennel bulb
Chop up the apple and butter lettuce
Place the fennel, apple and lettuce into a large bowl
Mix the balsamic vinegar, extra virgin olive oil and seasonings together in a small cup and stir well
Add raw sunflower seeds and the dressing to your salad
Enjoy!
A quick and nutritious vegan meal is a black bean and avocado wrap. I eat them several times a week and sometimes twice in the same day! They are that good!
INGREDIENTS:
- black beans
- whole wheat tortilla
- tomatoes
- butter lettuce
- 2 small avocados
- salt & pepper to taste
- 1 tsp of organic extra virgin olive oil
- your favorite hot sauce
Chop up the vegetables.
Place a tortilla into a pan on medium heat for 30 seconds to heat it.
Start adding your ingredients (note: I pile so much on mine I can barely close them).
Once you add the tomatoes, add extra virgin olive oil.
Add a dab of salt and pepper.
Roll it up!
Add your favorite hot sauce if you wish. My wrap was so large I ended up eating it with a fork and knife! Enjoy!
The weather is getting chilly so here’s a tutorial for making vegetable soup, something I make all of the time with whatever vegetables I have in my fridge. It’s a quick, healthy meal which is actually very easy to make so I encourage you to make it if you have never done so. Please be warned that you will cringe at canned soup after eating your homemade soup.
INGREDIENTS:
- 1 large onion
- 2 large potatoes (or a bunch of small ones as seen below)
- 2 tomatoes
- 2-3 small/medium sized zucchini
- 1 - 1.5 cups of okra
- 1 cup of peas
- 3-4 medium sized carrots
- 1 head of garlic
- salt, pepper and turmeric to taste
- 2/3 of a small jar of organic tomato paste (it makes the soup thicker)
Chop up the ingredients:
Instructions:
1. Get a large pot and fill 1/3 of it with water. Bring the water to a boil, add seasonings to taste and add chopped onions.
2. Add the rest of the chopped vegetables, bring the soup to a boil, then lower the heat and cook it for at least 75 minutes. The longer you cook the soup on low heat the better as you want the okra to fall apart (they thicken the soup and give it great flavor).
Bon appetit!
