The Heartful Vegan

Banana Oat Bars

2016-06-09T13:35:00.001-07:00

INGREDIENTS

2 1/2 cups old fashioned oats (make into course flour in blender) (gluten free, if desired)
2tbks. Flaxseed mill

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 - 2 teaspoon cinnamon
1/3 cup soy milk

3 large ripe bananas

2 teaspoons pure vanilla extract (gluten free, if desired)

1/2 cup unsweetened applesauce -substitute some additional banana

1/8 cup honey (agave nectar or maple syrup if vegan)

1/2 cup dark raisins

1/2cup chopped walnuts

INSTRUCTIONS

Preheat oven to 350 degrees F. Spray 9x9 inch baking pan with nonstick cooking spray.

To make oat flour: Place oats into blender or food processor and blend for 1 minute until oatmeal resembles coarse flour. Transfer oat flour medium bowl; whisk in baking powder, baking soda, salt and cinnamon; set aside

Place bananas, vanilla, applesauce, and honey into blender; blend 1-2 minutes or until smooth and creamy. Add to oat flour mixture and mix until just combined.

Gently fold in raisins and walnuts. Pour batter into prepared pan, spreading evenly with rubber spatula.

Bake for 15 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Cool 10-15 minutes on cooling rack.

Confetti Bean Salad

2015-07-13T10:55:00.001-07:00

A very simple and quick cold salad to serve with grilled summer meals, or all by itself. Travels well, so would work great for pot lucks and mason jar salad.

I Can of Black Beans -rinse/drain

1 frozen or fresh corn

Add as many of the following according to your preferences:

Bell pepper - whatever you have. I like mixing colors for a festive look.

Sweet Onion

Halved cherry or chopped whole tomato

Celery

Thinly sliced carrots

Cucumber

1 or 2TBL. chopped parsley, cilantro or basil if desired

Dressing: Vinegar, Olive Oil, Salt, Pepper, Garlic powder, touch of sugar

Toss and taste. Adjust seasoning.

Chill and enjoy!

Spice Organizing

2015-07-07T14:51:00.001-07:00

Finally my spice cupboard is organized! I bought these small baskets from the dollar store and sorted and labeled the jar tops. Now I can just grab the basket and quickly find the jar I am looking for without frustration.

You can make your labels neater. I am just happy that I can read them without my glasses!

Vegan Green Onion Dip

2013-11-19T06:20:00.001-08:00

With the holidays right around the corner, this recipe from Whole Foods looks very promising. Serve with fresh veggies , of course, but I can't wait to try it on a baked potato!

1 block firm tofu

2 TBL. Lemon juice

2 tsp. Apple Cider Vinegar

2 tsp. Agave

2 tsp. Olive Oil

2 green onions white and green parts diced

2 TBL onion powder

2 tsp. garlic powder

Salt and pepper

Place tofu and liquid ingredients and process till smooth. Add the remaining ingredients and pulse 5 to 10 times to combine.

Best if chilled 2 hours or longer.

Chickpea Noodle Soup

2013-11-18T13:24:00.001-08:00

2 TBL Olive Oil
1 Yellow Onion diced
3 Carrots cut into rounds
3 Celery Ribs sliced

1 Large clove garlic or 3 small cloves finely chopped.
10 Cups of boiling water (approximately)
3 tubes of vegetarian broth concentrate or both of your choice
1 Small bunch of Parsley finely chopped
2 basil leaves (optional) finely sliced
2 large dried sage leaves crumpled, or fresh in season

1 Plum tomatoes cubed (optional)

Handful of frozen chopped spinach (optional)

One can of drained, rinsed chickpeas
Salt and Pepper

*A pinch of this and a dash of that! Lately I have been adding a bit of dry oregano and some poultry season.

In a heavy soup pot - add oil and sauté onion, celery, and carrots until onions are translucent.

Add garlic and saute for about 60 seconds. Pour in hot water and add veggie broth concentrate or bouillon and chickpeas. Bring up to a boil and reduce to simmer. Add chopped herbs and spinach to the pot. Season with salt and pepper cook until all vegetables are soft. Adjust for seasoning, turn off heat and add your favorite cooked soup noodles. Mmmm, Mmmm...really good!

Baked Cranberry Apple Walnut Oatmeal

2013-11-18T09:44:00.001-08:00

Have you tried any of my vegan baked oatmeal recipes? It's pretty hard to mess up baked oatmeal, so lately I have been experimenting with additional ingredients. Today I added chopped apple, applesauce, walnuts and fresh chopped cranberries. It is so good I can't stop eating it! Good thing it is so healthy!

Baked Banana Bread Oatmeal

2013-10-09T08:45:00.001-07:00

8 servings

Another day, another baked oatmeal. This tastes like banana bread! Great recipe for using over-ripe bananas.

1 1/2 teaspoons cinnamon

1 teaspoon baking powder

1/2 teaspoon salt

2TBL flaxseed meal

1/ 8 cup maple syrup

1 1/2 cups vanilla soy milk or almond milk

1/2 cup water

2 Large ripe bananas - mashed with fork

2 1/2 cups old-fashioned oats

1/2 cup raisins

1. Preheat oven to 350 degrees F. Coat an 8 by 8 baking dish with cooking spray and set aside.

2. In a large bowl, combine cinnamon, baking powder, and salt and flaxseed meal. Add milk, water and bananas and combine.

3. Stir in raisins and oats

4. Cover dish with foil and bake for 30 minutes, uncover and bake an additional 15 minutes or until oatmeal is golden brown and set. Remove fromoven and serve warm. Also good to snack on cold or gently warm in the microwave. Refrigerate the leftovers.

www.myfitnesspal.com

Bananas have been getting a bad rap lately. This is a good article explaining why they really are good for you.

http://healthimpactnews.com/2013/why-bananas-are-good-for-weight-loss-and-immunity/

Cherry Tomato Arrabiata

2013-10-08T16:42:00.001-07:00

Makes 2 generous servings

It's getting colder and I will soon miss going to the garden to gather ingredients for this dinner. Simple, fresh, quick and delicious.

3 cups cherry tomatoes washed, stems removed

1 -2 TBL olive oil

4 -5 cloves of garlic, minced

Fresh Basil cut into ribbons

Fresh Parsley chopped

1/2 (approximate) teaspoon of each of the following dried spices:

Basil, Oregano, Red Pepper Flakes. Italian Seasoning

Salt and pepper

6 oz. thin whole wheat spaghetti

CorningWare Grab-it P-150

Fill bottom of large deep frying pan or pot with cherry tomatoes and olive oil, cover and cook on medium high stirring occasionally.

When tomatoes start to burst, mashed them with potato masher.

Add chopped garlic and all spices, some salt and pepper and most of chopped parsley to tomatoes. Turn down heat a bit and continue to cook about 10 more minutes.

Turn off heat, add cooked pasta, all the fresh basil and remaining minced parsley and toss. Add some pasta water if needed. Serve with big bowl of salad tossed with wine vinegar and olive oil.

Without Pasta - Half of recipe

www.myfitnesspal.com

Baked Apple Cinnamon Oatmeal

2013-10-08T07:02:00.000-07:00

Baked Oatmeal! Where have you been all my life! Seriously delicious and heart healthy! Would make a great portable breakfast for adults as well a kids on the go, anywhere - anytime!

8 servings

ingredients:

1/4 cup light brown sugar

1 1/2 teaspoons cinnamon

1 teaspoon baking powder

1/2 teaspoon salt

2TBL flaxseed meal

1 1/2 cups vanilla soy milk or almond milk

1/2 cup water

1/2 cup applesauce

2 cups old-fashioned oats

1/2 cup raisins

2 medium apple, peeled, cored and diced small

1. Preheat oven to 350 degrees F. Coat an 8 by 8 baking dish with cooking spray and set aside.

2. In a large bowl, combine brown sugar, cinnamon, baking powder, and salt and flaxseed meal. Add milk, water and applesauce and combine.

3. Stir in raisens, oats and chopped apple.

4. Cover dish with foil and bake for 30 minutes, uncover and bake an additional 15 minutes or until oatmeal is golden brown and set. Remove fromoven and serve warm. Add additional toppings to baked oatmeal, if desired.

Ran the recipe through MyFitnessPal app. Here is a screen shot.

MyFitnessPal

Baked Pumpkin Pie Oatmeal

2013-10-05T20:28:00.001-07:00

Serves: 6-8

Ingredients

1 (15 oz.) can pumpkin purée
1/4 cup brown sugar
1/2 tsp pumpkin pie spice
1 1/2 tsp cinnamon
2 TBL flaxseed meal mixed with 1/4 cup water
½ tsp salt
¾ tsp baking powder
1½ cup vanilla soy or almond milk
2½ cups dry old-fashioned oats

Instructions

Preheat the oven to 350 degrees. In a large bowl, whisk together the pumpkin purée, brown sugar, pumpkin pie spice, cinnamon, salt, and baking powder until smooth. Whisk in the flaxseed water mixture and the milk.
Mix the dry oats into the pumpkin mixture. Coat an 8×8 (or similar sized) baking dish with non-stick spray. Pour in the pumpkin oat mixture. Cover with foil and bake in the preheated oven for 45 minutes, removing the foil after the first 30 minutes.
Serve hot right out of the oven or refrigerate until ready to serve. Can be eaten cold or reheated. Top with milk, maple syrup, whipped cream, nuts or vanilla soy ice cream

Pumpkin Spice Vanilla Latte Smoothie

2013-10-04T11:12:00.001-07:00

OCTOBER Every coffee and donut shop is now serving pumpkin drinks. Did you know these drinks seldom contain any real pumpkin, just flavorings and spice.

http://www.huffingtonpost.com/2013/10/03/pumpkin-content-foods-treats-snacks_n_4029849.html

On this warm October day, I whipped up a real pumpkin smoothie and wow, was it delicious! Creamy and thick, like a pumpkin pie milk shake only better. Tons of vitamin A, fiber, protein, potassium and calcium.

1 Cup Vanilla Soy or Almond Milk

1 Frozen Banana

1 Scoop Vanilla Vegan Protein Powder

1 TBL Ground Flaxseed

1 Cup Cold Brewed Coffee

1/2 Cup Canned Pumpkin

1/4 teaspoon Pumpkin Pie Spice

1/4 teaspoon Cinnamon

Large Handful of Ice Cubes

Blend thoroughly and enjoy. I drink this all by myself, but it does make enough for two large servings.

Freezing Basil

2013-09-18T19:22:00.001-07:00

It's time to harvest basil for winter cooking. Gather, wash and strip enough leaves to fill up a blender, then add some filtered water to keep things moving. Blend just long enough to chop up the leaves. Spray ice cube trays with some canola or olive oil cooking spray. Spraying the trays makes it easier to release the frozen cubes and cleaning the trays will be much easier, too. Fill up the trays with the basil water slury. Once frozen, pop the frozen basil cubes into freezer bags. Remember to add a cube to finished pots of soups and sauces for the best fresh taste.

10/5/13 - While rummaging thru my baking pans, I came across my mini-muffin pans and the thought occurred to me that these may be a better way to freeze my basil cubes. Going to try it the next time and post results.

EVOO for your Skin

2011-10-18T08:20:00.000-07:00

Extra Virgin Olive oil makes an excellent skin moisturizer and can be used from head to toe. It's natural and great for sensitive skin! I use it without any worry or concern about chemicals; if it safe enough to eat then it's safe for your skin.

I like to add a few drops of my favorite essential oils. Lavender is a favorite of many. I have found a stress-relief essential oil blend that has several fragrances combined in one bottle - very convenient and it smells so nice. Or you can go wild and mix your very own signature blend. Apply after showering as you would any body moisturizer. A little goes a long way. It can be used as a facial moisturizer and on dry lips. I like to apply to my feet and then put on some white cotton socks - and don't forget the back of your hands, cuticles and nails!

Corn on the Cob

2011-10-16T14:28:00.000-07:00

Sweet corn season is done for the year, but this sure looks like a great way to cook and clean corn on the cob at the same time. Best part - no pot to wash! Can't wait till next season to try this out!

Garbanzo Bean Cabbage Soup

2011-10-15T13:07:00.000-07:00

A little different - delicious and satisfying. Perfect on a cool October day.

Sauté covered on medium heat until translucent.
1 TBS Olive Oil
1 yellow onion diced
3 large carrots - sliced rounds on diagonal
1/4 large head of cabbage shredded

Add:
2 or 3 cloves of garlic minced garlic
Season with salt and pepper

Add:
8 - 10 cups of hot water
3 tubes savory vegetable concentrate broth
1/2 cup rice
2 potatoes diced
1 15 oz. can Garbanzo Beans drained and rinsed
1 Sage leaf
Parsley - if available

Turn down to low and cook covered until rice and veggies are tender.
Add:
Fresh or dry dill to taste.

Butternut Squash Soup

2011-09-25T10:57:00.000-07:00

'After reviewing a few recipes for butternut soup I put together my own vegan version. It's so creamy and satisfying. I think you will love it as much as I do!

Sauté until almost tender:
1 TB olive oil
2 carrots diced
1 onion diced
2 stalks of celery diced

Add:
2 potatoes diced small - continue to sauté for a few more minutes. Add a bit of the hot water if you need to.

Add:
6 cups of boiling water
2 tubes of vegetable broth or replace half of water with liquid broth

Cook until veggies are tender.

Add:
2 cups of roasted pureed butternut squash
Season with salt and pepper
Dash of cinnamon (optional)
Gently cook for another 10 minutes to meld flavors. Transfer to processor in batches and blend or use an immersion blender. Serve.

Soup will thicken once refrigerated. Add a splash of water, broth, or plant milk to thin.

Roasting Butternut Squash

2011-09-25T10:44:00.000-07:00

I am in love with this vegetable. So creamy and yummy! It's very simple to roast a butternut squash. Just line your rimmed cookie sheet with foil, cut washed squash in half and remove seeds - saving them for roasting later. Next rub a few drops of olive oil on the cut sides, season with salt and pepper then place cut side down on pan and roast in a 400 degree oven for 45 minutes. Skin will be blistered and slightly brown. Test by inserting knife beneath the skin in to the flesh. Remove from oven and cool. The skin will now easily peel off, place chunks of cooked squash in the food processor and puree. It is now ready for incorporating into your favorite recipes. Check out my next recipe - creamy, satisying, butternut squash soup.

Vegetable Broth

2011-09-13T09:39:00.000-07:00

Shop At Amazon

I found some tasty convenient concentrated veggie broth packed in small tubes, twelve to a box, at Trader Joe's. Lately they haven't had it in stock. I did some on line scouting and found Savory Choice Liquid Reduced Sodium Vegetable Broth Concentrate at Amazon, and I believe it is made by the same company. Now I have plenty to make pots and pots of soup.

Margherita Rustica Pizza - In a Skillet!

2011-09-03T13:06:00.000-07:00

It's too hot to turn on the oven. Experimenting with pizza dough made with my KichenAid mixer and "baked" in an electric skillet. Works if you preheat skillet to 375 - no oil just put the dough in the pan - cook till nice and brown on one side - carefully flip and add toppings, then continue to cook till the second side is brown. Recipe and further instructions are on the Ciao Italia website including video. I made it vegan, by omitting the cheese. I made it healthier by using white whole wheat flour for half of the flour. Next time I will have to remember to increase the water - whole wheat flour always seems to require more than a recipe with regular white flour.

How to Make Soup

2011-09-02T07:04:00.000-07:00

Don't know how to make soup? Do you think it's hard to do? Don't buy it at the store - it's not healthy. Learn to make your own. Very simple, few ingredients - all of which should be in your pantry and refrigerator at all times. So if you've never made soup, pull out a big pot and watch this short video from About.com. The only things I would do differently is skip the cheese and if using pasta cook it separately, and then add it to bowls of the cooked soup. Soup freezes well, so keep some in the freezer for fast meals or in case someone is feeling a little under the weather.

Summer Harvest

2011-09-01T08:02:00.000-07:00

Back from Jamie's Flea Market in Oberlin OH. Everything has been thoroughly washed and dried. Most of it will be sliced and/or diced, frozen and stored in freezer bags. I'll have lots of peppers, zucchini and squash for soups, chili and stews all winter long.

No Chicken Soup with Potatoes

2011-08-25T13:13:00.000-07:00

2 TBL Olive Oil
1 Yellow Onion diced
3 Large Carrots cut into rounds
3 Celery Ribs sliced

1 Large clove garlic or 3 small cloves finely chopped.

10 Cups of boiling water (approximately)
3 tubes of vegetarian broth concentrate
Or substitute vegetarian bouillon.
1 Small bunch of Parsley finely chopped
4 basil leaves (optional) finely sliced
4 large sage leaves - leave whole
2 Plum tomatoes (optional) cubed
5 or 6 red skinned potatoes washed and diced into 1/2" cubes
1 or 2 cups of chopped frozen spinach.
Salt and Pepper to taste

In a heavy soup pot - add oil and sauté onion, celery, and carrots until onions are translucent. A little browning adds to the color of the soup if you would like to cook them a bit longer.

Add garlic and saute for about 60 seconds. Pour in hot water and add veggie broth concentrate or bouillon. Bring up to a boil and reduce to simmer.

Chop herbs and add them to the pot. Wash and dice potatoes and throw them in along with the spinach (I removed the sage leaves before I added the potatoes). Season with salt and pepper. Continue to simmer until potatoes are fork tender. Enjoy!

Vegetarian Chili

2011-08-14T17:59:00.000-07:00

A hearty vegetarian chili that pairs nicely with some whole wheat pasta shells or brown rice.

Sauté covered on medium heat until translucent.
1-2 TBS olive oil
1 large onion, chopped
1 medium-size diced green bell pepper
1 medium-size diced red bell pepper

Add: 3 large cloves minced garlic and continue to cook for about one minute.

Add:
1 medium-size zucchini, diced
1 medium-size yellow squash
1 can (or frozen) corn kernels, or exchange for a can of kidney/pinto beans added later with black the black beans.

Cook stirring often until soft and the vegetables give off their liquid and start to brown around the edges - about 6 minutes.

Add and cook about 30 seconds:
1 TBS of cumin
2 TBS of chili powder
1/4 teaspoon ground red pepper (cayenne)
1/4 teaspoon salt

Add:
1 cup vegetable broth
1 can (8 ounces)of tomato sauce
1 can (14.5 ounces) diced tomatoes
1 can (15.5 ounces) black beans, drained and rinsed

In a large, heavy pot heat the oil over medium heat. Add the onions, bell peppers, and garlic. Sauté until soft. Add the zucchini and corn- cook sirring until soft and the vegetables give off their liquid and start to brown around the edges - about 6 minutes. Add the chili powder, cumin, salt and cayenne stirring for about 30 seconds. Add the tomatoes and sauce and stir well. Add the beans, and vegetable stock, stir and bring to a boil. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes. Serve over cooked brown rice or whole wheat medium shell pasta.

Red Pepper Hummus

2011-07-05T07:37:00.000-07:00

I love Hummus and it is so easy to make. Once you have your pantry stocked you can whip up a batch in a matter of minutes.

* 1 16 oz can of chickpeas or garbanzo beans
* 3 tablespoons lemon juice
* 2 tablespoons tahini
* 1 cloves garlic, crushed and then chopped
* 1/4 teaspoon salt
* 1/2 teaspoon of cumin
* 5-7 shakes of cayenne pepper
* Roasted Red Peppers homemade or jarred
or a few large spoonfuls of a red pepper spread. - I like Trader Joe's Egg Plant Red Pepper Spread.

Drain chickpeas and rinse. Combine remaining ingredients in blender or food processor. Blend until completely mixed and smooth. Adjust any ingredients to your personal preference.

Serve immediately with fresh, warm or toasted pita bread, raw vegetables, crackers or cover and refrigerate.

Favorite Stirfry

2011-05-20T18:32:00.000-07:00

1 Cup Brown Rice - Since this takes longest amount of time to cook start the rice first.

Stir fried or crunchy steamed veggies - If I'm in a hurry, I will just use a bag of California Blend (carrots, broccoli, cauliflower). Tonight I started with fresh celery and carrots sliced on a diagonal - stir fry for a couple of minutes in some olive oil. Then added a whole bag of frozen broccoli and continued to cook. After about 5 minutes I added some beautiful string beans and finished off by throwing in some frozen tri-colored bell peppers. Those always go in last so they don't get over cooked.

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Yummy Orange Peanut Sauce

2 cloves minced garlic
1/4 cup soy sauce
1 cup orange juice
2 TBL Peanut Butter
5-7 shakes of cayenne pepper
Dash or two of garlic powder
Fresh orange zest (optional)
1/8 cup of Splenda or sweetener of your choice (sugar, agave, etc.)
1 TBL cornstarch mixed with a bit of water or orange juice

Put everything except cornstarch mixture in a small saucepan and bring to a simmer melting the peanut butter. Simmer for a few minutes and then add the cornstarch mixture and stir and cook until thickened.

Time to plate up. Scoop of brown rice, pile on the veggies and top with the sauce. Sprinkle with slivered almond for a nice crunch. Enjoy!