Vegan (Plant Based) Recipes & Lifestyle
. 4 cups of finely grated carrots
. 1/2 red onion, minced
. 3 tbsp of capers, chopped
. 2 tbsp of olive oil
. 2 tbsp of freshly squeezed lemon juice
. 1 tbsp of liquid smoke
. 1 tbsp of maple syrup
. pinch of salt
Simply add everything into a blender an purée it into a spread
Here served on a bagel with some lettuce and tomatoe slices. If you wish add some vegan cream cheese !
Keeps in the fridge for 7 days
Enjoy !!!
Cristina for Peas & Peace
*Serves 4 as a main dish or 6 as a side dish
INGREDIENTS⠀
3 tbsp olive oil⠀⠀
1 tsp dried whole thyme
1/2 tsp ground dried sage
2 shallots finely cut
5 large garlic cloves, minced⠀⠀
1 1/2 cups white rice⠀⠀
680 gr white mushrooms, sliced coarsely (you can also use portobello or shiitake)⠀⠀
4 cups vegetable stock, plus if needed⠀⠀
2 tbsp tahini *this is what gives it its creamyness 🙂
Fresh lemon juice of 1 small lemon
Salt and pepper to taste⠀⠀
⠀
INSTRUCTIONS⠀⠀
1. In a large pot, heat olive oil and saute the shallots and garlic.
2. After 5 minutes, stir in mushrooms, rice, and dried herbs, then fry until the mushrooms have released some of their water.
3. Pour in the vegetable stock, stir in the tahini and cover the pot. simmer on low heat, stirring frequently, until the rice is cooked through.
4. Season with salt, pepper, and lemon the juice.
There ! you’ve made yourself a bowl of yummy flavourful rice !
Cristina for Peas and Peace
*Makes 2 x 6 inch logs
Ingredients
Instructions
2. Add water to a large pot with a steamer basket and bring to a boil.
3. Divide the dough into two pieces then roll the dough pieces into two logs about 6 inches long.
4. Wrap each log up loosely in a piece of aluminum foil then twist the ends closed. Steam for 30 minutes.
5. Remove the logs from the steamer and allow to cool completely in the fridge. The logs will have puffed up in the foil and become tight.
6. Once cooled, remove the foil and they are ready to slice.
I cut them in cubes and serve them as an appetizer, as a pizza topping, in a pasta sauce or in a sandwich !!!
Cristina for Peas & Peace
*Makes 18 cannellonis
INGREDIENTS:
Yum !!! perfect as an appetizer or main course
Cristina for Peas & Peace
*Makes 4 portions
This sauce’s perfect sweet and sour balance is also delicious as a dip !
1 14 oz block of firm tofu
2 tbsp cornstarch
2 tbsp canola oil
Sauce:
8 tbsp tamari or soy sauce
4 tbsp water
3 tbsp brown sugar
1 tsp maple syrup
2 clove garlic, minced
1 tsp grated ginger
2 tbsp rice vinegar
2 tbsp cornstarch
Preheat oven to 400F. Cut the tofu block into slices and then 1 inch cubes. Toss tofu cubes in a bowl with the cornstarch and oil until evenly coated. Arrange on parchment paper on a baking sheet and bake for 30 minutes, until crispy.
For the teriyaki sauce, add all ingredients to a small pot and whisk together until smooth. Bring to a boil and continue whisking until sauce thickens to desired consistency. If sauce is too thick, thin with additional water.
Toss the baked tofu with the sauce in a bowl until completely coated. Serve over rice or noodles and with vegetables of your choice. I have mine on a bed of rice, topped with edamame, wakame, sliced tomatoes, and sprinkled with green onions and raw sesame seeds.
Enjoy !!!
Cristina for Peas and Peace
*Makes 4 generous portions
If you simply want the macaroni and cheese with no topping, that is fine too, simply skip the last baking step. I however love that crunchiness !
INGREDIENTS:
16 oz./2 cups/450 grams of macaroni
For the crumb topping
1 cup of bread crumbs
1 tablespoon of olive oil
Pinch of salt
For the cheese sauce
1 ½ cups of raw cashews, soaked in bowling water for 5 minutes
1 ½ cups of water
¼ cup nutritional yeast
juice of 1 small lemon
¾ teaspoon of garlic powder
2 teaspoons of dijon musard
2 teaspoons of cornstarch
¼ teaspoon of turmeric
8 x 8 baking dish (I used glass but you can use which ever you prefer or have on hand)
INSTRUCTIONS:
Preheat oven to 350 degrees
2. While waiting for the water to boil, start with the bread topping first. Place the crumbs in a small bowl, drizzle with olive oil and add a pinch of salt. Mix well with a fork and set aside.
3. In a blender, combine all of the cheese sauce ingredients and blend until creamy.
4. Once the pasta is cooked and drained. Add pasta back to the pot it was cooked in, add the cheese sauce and combine well. Pour the mac & cheese into the baking dish and top with the bread crumbs.
5. Bake in the oven for 15 minutes uncovered, this is simply to brown the toping a tad.
Let cool for 5 minutes and try to eat it nice and warm or the sauce will thicken.
Simple and delicious
Cristina for Peas & Peace
Ingredients:
2 tbsp of olive oil
1 large onion, chopped
1 cup of chopped walnuts
1 cup of rolled oats (or gluten free rolled oats)
1/2 cup of chopped mushrooms
2 cups of vegetable stock
2 chopped garlic cloves
3/4 cup of shredded carrots
3 tbsp of Dijon mustard
4 tbsp of tomate paste
2 tbsp of tamari sauce
350 grams/12 oz of firm tofu
2 tbsp of cornflour (cornstarch)
3/4 cup of breadcrumbs
1 cup of tomate sauce (coulis)
Oil spray
Instructions:
Heat the oven at 375 degrees and grease with oil spray a 9 x 5 inch loaf pan.
Heat half the oil in a large frying pan and cook the onion for about 15 minutes until lightly browned. Remove from the pan and set aside.
Heat the remaining oil in the pan and toast the walnuts during 3 minutes, add the oats and cook for another 3 minutes while stirring.
Add the mushrooms, vegetable stock and garlic, reduce the heat and simmer until the stock is absorbed.
Add the carrots, mustard, tomate paste, tamari and previously set aside onions.
Purée the tofu and cornflour in a food processor until smooth and stir into the oat mixture along with the breadcrumbs and mix well.
Transfer the mixture into the loaf pan and spread the tomate sauce on top.
Bake for 40 minutes and leave to stand for 20 minutes before slicing.
Enjoy !!!
*4 Portions
Voila !!!
I love Seitan!, although not easy to find, there is a lovely couple, Caroline & Laurent from @L’ISSUE that make Vegan charcuteries (They have a Facebook page should you want their coordinates). I happen to prefer their products to others, in part for the quality of their ingredients. Their products are sold at IGA’s in St-Jérôme, Prévost, St-Sauveur, Ste-Agathe, Sainte-Adèle, Mont-Tremblant, and Bourassa in St-Sauveur, Ste-Agathe, Mirabel, BioSatva, Les Petits oignons & L’étalage. For the above recipe I used their LE COSTAUD DES LAURENTIDES.
Ingredients:
400 grams of Seitan, sliced into thin strips
Cornstarch
Sesame oil
Sauce:
2 tbsp sesame oil
1/2 cup of Tamari
1/2 cup of water
3 tsp of grated ginger
3 minced garlic cloves
1/2 cup of coconut sugar
To make the sauce, add all the ingredients in a sauce pan and bring to a boil, whisk until everything is combined and coconut sugar has entirely dissolved. Reduce heat to low and simmer for 10 minutes, until it reduces slightly. Set aside.
Pour some cornstarch in a bowl and coat each slice of Seitan shaking off the excess.
Heat the oil in a skillet on medium-high and brown the Seitan on each side. Add the sauce to the Seitan. Cook until the sauce has reduced and coated the Seitan.
You now have made delicious crispe Seitan Asian style !
You can serve in a bowl with rice or other, veggies and top with green onions, sesame seeds, I added a little picked onions that I had made the previous day and pumpkin seeds.
Enjoy !
Cristina for Peas and Peace
Stir Fry is a simple meal to prepare and filled with nutrition. Always Think of putting premium fuel into your body. Nutrients that will keep your body and mind going strong throughout the day and keep you healthy and sound through life !
Sautée all of the following ingredients; Sunflower oil, garlic, sambal oelek for kick (found in all grocery stores), snow peas, yellow bell peppers, carrots, shitake mushrooms. At the very end add tamari sauce and mix well. Top with shallots and raw sesame seeds.
You can certainly change it up and add your favorite vegetables. You may also add, cashews or peanuts, even tofu !
Enjoy !
Cristina for Peas & Peace
I tried so many different végé burger recipes and the problem with most, they did not maintain its shape. I have tested this recipe twice now, flavour is amazing as it has a subtle smoky flavour and yes ! the paddy remains a paddy until you bite into it. Makes eight burgers. *A note, I like soaking my chick peas overnight, I dont use canned goods if I can help it, healthier this way and cook them day after.
For buns and toppings, go for your favorites, I love tomatoes, red onion, mustard and a kick, but you can certainly change it up and add lettuce, avocado, pickles, ketchup
*If you cant attempt this recipe for the moment, create a file named plant based recipes and save it for later !
Ingredients:
1 cup of walnuts
1 cup of cooked chick peas
1 tbsp soya sauce
2 tbsp tomate paste
2 tbsp Vegan mayonnaise *found in all grocery stores
1 tsp Dijon mustard
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp ground black pepper
1 tsp salt
1/2 tsp smoked paprika
1/8 tsp liquid smoke *found in all grocery stores
1 cup of cooked couscous
1/2 cup vital wheat gluten *found in most grocery stores, I use the Bob’s Red Mill brand * if you have a gluten intolerance, you can replace it with (I suggest millet flour or oatmeal flour) but you can certainly use your favorite
2 tbsp olive oil for frying
Use a food processor to grind the walnuts, then transfer to a large bowl. Add the chickpeas, soya sauce and tomate paste to the food processor. Process until well mixed. Transfer to bowl with the walnuts. Add to the bowl, mayonnaise mustard, garlic & onion powder, pepper, salt, smoked paprika, liquid smoke, couscous and wheat gluten (or your choice of a gluten free flour) and mix well. Use your hands to form 8 patties. Add the oil to a frying pan, add the burgers and fry each side for 5 minutes on medium high heat.
Rest on buns with your favorite toppings and serve with chips or a side salad
Enjoy !!!
Cristina for Peas & Peace
Simple Spanakopita, you can make it in 2 steps and prepare the feta the day before
12 ounces of fresh spinach
7 scallion stems , chopped
1/4 cup Italian parsley
1/4 tsp sea salt
1/4 tsp ground black pepper
1 cup+ vegetable broth
1 pound of phyllo sheets
1/3 cup of olive oil for brushing phyllo and more if needed
Feta filling
1 cup raw cashews, soaked overnight
2 tbsp apple cidre vinegar
1 tbsp water
3/4 tsp sea salt
Preheat over at 350 degrees
In a pan, cook the scallions in the broth until soft
Add the spinach, salt & pepper and cook until wilted, add more broth if needed, the mixture shouldn’t however be too liquid, then turn off the heat. Add the parsley and mix well. Transfer the mixture to a large bowl.
For the filling, drain and rince the cashews. Put them in a food processor, add the vinegar, water and salt. Pulse until a coarsely chopped texture. Add the feta to the spinach mixture and mix well.
Brush the bottom of a 9 x 13 inch baking pan with some of the olive oil
Lay half of the phyllo at the bottom of the pan and generously brush entire surface.
Spread spinach mixture on top. Then cover with the remaining phyllo sheets. Brush with rest of the olive oil.
Bake for 1 hour until it is golden brown on top. Let it cool completely before cutting. It makes 24 pieces but you can certainly turn it into a meal and cut into larger pieces.
Enjoy !
Peas and Peace
16 jumbo shells
350 gr semi-firm tofu
2 cups of cooked white beans
1/4 cup nutritional yeast
1 tsp garlic powder
1 tsp lemon zest
1 tbsp lemon juice
1/4 tsp nutmeg
225 gr frozen spinach, thawed and drained
28 oz strained tomatoes
2 tbsp olive oil
1/4 tsp chili flakes
1/4 cup minced fresh basil
Pre-heat over at 350 degrees
Cook your shells, drain and set aside
In a food processor, purée the tofu, beans, yeast, garlic, lemon zest, juice and nutmeg and add 1/4 of a cup of water. Mix until cream, it might need additional water depending.
In a bowl combine the tomate coulis, olive oil and chili flakes, mix and coat the bottom of a 9 x 13 pan or platter with 3/4 of the coulis
Stuff the jumbo shells with the filling and place on top of the tomatoe coulis and cover with the remaining sauce
Cover with parchment paper and bake for 40 minutes
Garnish with the basil and you’e set !
Cristina for Peas & Peace
But soooooo tasty !
Add them to your favorite Pasta and top it with Parmesan (see my recipe), Delicious !
Ingredients for meatless balls:
1 cup of oats
1 3/4 cooked black beans
1/2 cup nutritional yeast
2 garlic cloves (minced)
1 flax egg (1 tbsp ground flax & 2 1/2 tbsp water, mix together and let sit for 5 minutes)
Salt & pepper to taste
Ingredients for the sauce:
500 ml of ground tomatoes
1 1/2 cup of vegetable stock
3 garlic cloves (minced)
Add oats to a blender, pulse until ground, add all the other ingredients and blend until well combined
Use an ice cream scooper for size and shape in your hand afterwards, add to a plate and refrigerate for 15 minutes
Set the oven at 350F and bake balls until golden brown.
While baking add the sauce ingredients to a pan then transfer balls to sauce and cook medium heat for 20 minutes stirring occasionally
Enjoy !
Cristina for Peas & Peace
Here is a comfort food full of nutrients !
Don’t be intimidated by wild rice, approach it in the same way as with other types of rice. 1 cup of rice for 2 cups of water (I add to the water 1 teaspoon of powder bouillon), Bring to a boil then reduce to simmer and let it absorb all the water, simple !. You can then top it with any of your favorite grilled or sautéed vegetables. I then drizzled a little of my Tahini Sauce (1 tbsp of Tahini, 1 tsp freshly squeezed lemon juice, half a tbsp of olive oil and a pinch of cayenne) you can tweak it to your liking depending on if you prefer it more lemony, and if you want it a little more liquid just add water.
The only difference with wild rice is that it has not been stripped of its vitamins and minerals
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 423 kJ (101 kcal) |
|
21.34 g
| |
| Dietary fiber | 1.8 g |
|
0.34 g
| |
|
3.99 g
| |
| Vitamins | Quantity%DV† |
| Vitamin A equiv. |
64 μg
|
| Thiamine (B1) |
5%
0.052 mg |
| Riboflavin (B2) |
7%
0.087 mg |
| Niacin (B3) |
9%
1.287 mg |
| Vitamin B6 |
10%
0.135 mg |
| Folate (B9) |
7%
26 μg |
| Vitamin C |
0%
0 mg |
| Vitamin E |
2%
0.24 mg |
| Minerals | Quantity%DV† |
| Calcium |
0%
3 mg |
| Copper |
6%
0.121 mg |
| Iron |
5%
0.6 mg |
| Magnesium |
9%
32 mg |
| Manganese |
13%
0.282 mg |
| Phosphorus |
12%
82 mg |
| Potassium |
2%
101 mg |
| Sodium |
0%
3 mg |
| Zinc |
14%
1.34 mg |
I often get asked where I get my protein, vitamins and minerals. Here is a perfect example
Enjoy !
Cristina for Peas and Peace
Peas & Peace TM 