The Single Bite

Cashew Butter and Strawberry Topped English Muffin

noreply@blogger.com (rachel@thesinglebite.com) — Thu, 23 Feb 2012 15:05:00 +0000

Not only is this quick breakfast with the tasty combo of cashew butter and strawberries but it has many healthy benefits. Most of the fat cashews is in the form of oleic acid which is a heart-healthy monounsaturated fat. The are also high in magnesium which is vital for bone health. In addition, we have strawberries, a nutritional powerhouse bursting with anti-inflammatories and antioxidants - 1 cup has over 100% of your daily vitamin C! Top all of this on a fiber-rich whole wheat english muffin and you've got a nutrient-packed, filling breakfast!

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Serves 1

Ingredients

1-Whole Wheat English Muffin, toasted
1- Tbsp Cashew Butter
Cinnamon to taste
1/4 cup (or more) diced strawberries

Method

Add cashew butter to a small bowl and sprinkle with cinnamon. Stir to mix. If it necessary, microwave 5-10 sec. to soften. Spread on the english muffin and top with strawberries.

Shopping Tip:
When shopping for any type of whole wheat bread make sure the first ingredient is WHOLE wheat flour and not just wheat flour. When reading ingredients remember that sometimes "wheat flour" is just a disguise for your basic white flour. Whole wheat means that the whole grain has been used, whereas with regular wheat/white flour the most nutritious parts of the grain (bran and germ) have been stripped before processing meaning less nutrients. Also, use your eyes as judgement by looking at the color of the bread. Generally the darker the better, so if something says wheat bread but doesn't look much darker than the white bread then it probably isn't any better.

You can buy cashew butter or make your own with just RAW cashews, which can be healthier than store-bought brands that have roasted the nuts or added salt. It can also be more cost effective. If your grocery store has a bulk section you can buy just what you need. To make it all you have to do is just put some raw cashews in a food processor and let it run a few minutes til it turns the consistency of a nut butter (typically drier than peanut butter).

Faux Chick'n Salad

noreply@blogger.com (rachel@thesinglebite.com) — Thu, 02 Feb 2012 23:05:00 +0000

This vegetarian version of chicken salad is always a hit and it's so easy to make! These are super tasty in a wrap topped with roasted red peppers, lettuce, tomato and avocado. You can also serve as mini-wraps (as pictured) for a party, see my note below.

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Serves 4-6

Ingredients

1 can chickpeas, rinsed and drained
1/2 small onion finely diced
2 celery stalks finely diced
2 Tbsp honey mustard
1 Tbsp vegan mayo (I like Earth Balance the best)
Salt and pepper to taste

Directions

Add chickpeas to a bowl and coarsely mash with a fork. Add the rest of the ingredients and thoroughly mix. Serve in sandwiches or on salads.

Note: Here's how to serve as mini wraps like pictured:

1. Get 6 large (10-12") roundish lavash flatbreads or tortillas and cut each in 4 so you have 24 quarter circles.
2. Warm them slighly so they're more pliable. Wrap in alumimun foil and pop them in the oven for 5-10min at 325 degrees.
3. On each one, spoon a small amount of chickpea salad, add in toppings (it's important to chop them small so it all fits), and just roll 'em up. Just don't overstuff them because you want to be able to wrap all the way around so they stay nice and snug. Eat up!

Tasty Tofu Veggie Scramble

noreply@blogger.com (rachel@thesinglebite.com) — Tue, 24 Jan 2012 01:15:00 +0000

This is my tasty vegan tofu scramble in it's basic form but make no mistake, it is super delicious! Even to people that love eggs. This can be dressed up with your favorite veggies, sauces, or spices. It's great in a whole wheat tortilla, on toast, or with homefries.

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Serves 2

Ingredients

½ block firm or extra firm tofu, drained and pressed

1 Tbsp nutritional yeast

1 tsp turmeric

½ tsp garlic powder

2 tsp low-sodium soy sauce

½ cup vegetable broth

1/3 cup diced green bell pepper

1/3 cup diced onion

1/3 cup diced crimini mushrooms

1-2 Tbsp garbanzo bean flour (optional)

Salt and pepper to taste

Method

In a medium bowl, crumble the tofu and add nutritional yeast, turmeric, garlic powder, and soy sauce and stir to mix (mashing with a fork helps incorporate all the flavors into the tofu). Set aside.

Add just enough of the broth (set the rest aside) to cover the bottom of a large skillet and heat for one minute over medium heat. Add the tofu mixture and peppers, onions, mushrooms. Cook for 5-8 minutes or until vegetables reach desired tenderness, adding more vegetable broth as needed. If using garbanzo bean flour, add in just at the end to thicken up any excess liquid and add some creaminess to the scramble.

BananaBerry Baked Oatmeal

noreply@blogger.com (rachel@thesinglebite.com) — Wed, 04 Jan 2012 15:03:00 +0000

I like to think of this as a cross between oatmeal and a muffin. It's packed with nutrients from the fruit, flaxseed, oats, and nuts... and it's vegan! I purposely use less sweetener so that it can be eaten warm and drizzled with maple syrup or agave. Since this holds it's shape when cut, it also makes a perfect on-the-go breakfast or snack!

6 servings

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Ingredients

2 Tbsp ground flaxseed
6 Tbsp water
2 cups rolled oats
2 tsp baking powder
1 tsp cinnamon
1/4 tsp salt
2-3 ripe bananas, mashed
1 cup almond or soy milk
1/4 tsp vanilla extract
3 Tbsp agave nectar (or maple syrup)
1/2 cup frozen or fresh blueberries
1/3 cup chopped walnuts or pecans

Method

Preheat oven to 350 degrees.

Mix flax with water and set aside (it will thicken upon standing 5-10min)

In a bowl mix oats, baking powder, cinnamon, and salt.

In a separate bowl add mashed banana, milk, vanilla, agave and flax mixture. Stir to thoroughly combine and then add to oat mixture. Stir everything together.

Pour half the batter into a lightly greased 8x8 baking dish. Sprinkle blueberries and nuts over it and then pour remain batter over, smoothing out as needed.

Bake for 20-25 minutes. Let cool for about 10 minutes so it can set. You can cut this into 6. Or 4 large servings if you prefer.

Garlic Rosemary Roasted Potatoes

noreply@blogger.com (rachel@thesinglebite.com) — Fri, 18 Nov 2011 14:45:00 +0000

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Makes 2 servings

Ingredients

1 Russet Potato, washed and quartered
2 tsp olive oil
1-2 cloves garlic, finely chopped
1 tsp chopped fresh rosemary
Salt and pepper to taste

Directions

Pre-heat oven to 425 degrees.

To slice potato, lay each quarter on the flat side and thinly slice (about 1/4 inch or thinner).

Add half the potato slices, olive oil, garlic, and rosemary to a bowl and toss to combine everything. Season with salt and pepper to taste.

Transfer to a lightly greased baking sheet. Bake for 20-25 minutes or until lightly browned. (stir or shake the pan halfway through).

Pumpkin Chocolate Chip Softies

noreply@blogger.com (rachel@thesinglebite.com) — Thu, 10 Nov 2011 20:29:00 +0000

Soft, cake-like, chocolately pumpkin goodness! I make these vegan by using egg replacer and for the flour I use a combination of whole wheat and all purpose. Recommended: eat them warm!

Makes 12-15 cookies

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Ingredients

Dry

1 1/2 cups flour (I use a combination of all purpose and whole wheat)

1 tsp baking powder

1/2 tsp baking soda

1 tsp cinnamon

1/4 tsp pumpkin pie spice (optional)

1/2 tsp salt

Wet

1/2 cup brown sugar

1/4 cup granulated sugar

1/2 tsp vanilla extract

1/4 cup vegetable oil

1/2 can pumpkin (just shy of a cup)

1 egg or egg replacer

3/4 cup chocolate chips

Method

Pre-heat oven to 350 degrees.

Mix dry ingredients in a bowl and set aside.

In another bowl, add brown sugar, graulated sugar, vanilla extract and oil. Stir to combine. With a mixer beat in pumpkin, then egg (or egg replacer). Slowly beat in the dry ingredients until everything is combined.

Stir in chocolate chips.

Drop heaping tablespoons onto greased cookie sheet and bake 12-14 minutes.

Lentil Walnut "No-Meat" Loaf

noreply@blogger.com (rachel@thesinglebite.com) — Wed, 09 Nov 2011 02:11:00 +0000

This tasty no-meat loaf makes the perfect vegetarian/vegan main course. Smother it with Amazing Vegan Mushroom Gravy and serve with a side of Mashed Faux-tato and you've got a meal!

4-6 servings

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Ingredients

1 cup dry green lentils
3 cup vegetable broth
1 Tbsp extra virgin olive oil
½ a medium onion, diced
2 large celery stalks, diced
1 tsp salt
1 cup frozen shredded potatoes, thawed
2 cloves garlic, minced
1 tsp poultry seasoning
½ tsp black pepper
1 flax egg (1 Tbsp ground flax seed mixed with 3 Tbsp warm water), or regular egg
2 Tbsp whole wheat flour
2 Tbsp nutritional yeast
1 cup chopped walnuts (preferably toasted)
½ tsp salt

Method

Heat oven to 400 degrees. Lightly grease 8-9 inch loaf pan with oil or cooking spray and set aside.

Bring vegetable broth to a boil and add lentils. Cover and simmer over medium heat for 25-30 minutes until lentils are tender and most or all of the liquid is absorbed. Drain any excess liquid and transfer to a large bowl to cool. Note: It’ important to let them cool or they will be too mushy when mashed.

Meanwhile, heat 1 tbsp olive oil in a skillet and add onion and celery, saute over medium heat 3 minutes. Add potatoes, garlic, poultry seasoning, and pepper and continue cooking 3-5 minutes, or until vegetables are tender. Remove from heat.

With a potato masher, mash cooled lentils (not to the point of being pureed). Add vegetable mixture and continue to mash to combine. Next add the remaining ingredients and mix in - using your hands works best.

Transfer to loaf pan and press the mixture in, smoothing out the top so it’s even.

Bake for 25-30minutes or until top and edges look lightly browned.

Serve with Amazing Vegan Mushroom Gravy

Amazing Vegan Mushroom Gravy

noreply@blogger.com (rachel@thesinglebite.com) — Wed, 09 Nov 2011 01:57:00 +0000

Makes about 1 1/2 cups

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Ingredients

Vegetable broth for sauteeing
1 cup crimini mushrooms (aka baby bellas), stems removed and diced
1 small shallot, finely diced (about ¼ cup)
1 clove garlic, minced
1 1/2 cups vegetable broth
1 Tbsp Bragg’s Liquid Aminos or low sodium soy sauce
3 Tbsp flour
1 Tbsp nutritional yeast
1 tsp red wine vinegar

Method

In a small skillet, add enough broth to cover the bottom. Add mushrooms, shallot and garlic and cook 5 minutes, or until mushrooms are tender. Add red wine vinegar and cook 2 minutes longer. Remove from heat and set aside.

In a small pot add vegetable broth and liquid aminos (or soy sauce) and whisk in flour and nutritional yeast. Bring to a boil over medium heat. Add in mushroom mixture. Cook a few minutes longer, stirring frequently to prevent clumping, until gravy thickens to desired consistency.

If desired, the gravy can pureed either in a food processor or with an immersion blender.

So Easy Sweet Potato and Squash Soup

noreply@blogger.com (rachel@thesinglebite.com) — Sun, 06 Nov 2011 17:31:00 +0000

Warm up with a delicious Fall soup that brings together the flavors of butternut squash, sweet potato, and apple. This recipe uses already prepared butternut squash soup with fresh sweet potato and applesauce. The light coconut milk lends extra creaminess and richness as well!

Serves 3-4

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Ingredients

1 Sweet Potato or Yam, peeled and cut into 1 inch cubes
2-3 cups Prepared Butternut Squash Soup (such as Imagine Foods or Pacific)
3-4 Tbsp Unsweetened Apple Sauce
Light coconut milk (optional)

Method

In a large pot add about an inch of water and heat just until it begins to simmer. Add sweet potato, reduced heat to medium-low and cover. Cook for 10-15 minutes until sweet potatoes are tender. They should be easy to mash with a fork.

Drain any excess water and let sweet potatoes cool. Transfer to a food processor, add 2 cups butternut squash soup and 3 Tbsp apple sauce. Process til smooth. Add additional soup and apple sauce to reach desired consistency and taste. If using, add a few tablespoons of light coconut milk for creaminess.

Transfer to bowls and serve!

Freezing: You can also freeze this is small tupperwear (about 8oz) for individual ready-to-heat and eat servings! I recommend NOT adding coconut milk to any portions that you are going to freeze as I’ve found it doesn’t freeze well.

Nutrition Info (1/4 recipe): 112 Calories, 2g fat, 2.5g fiber, .5g protein
(based on 3 cups the soup, 1 medium sweet potato, 4 Tbsp applesauce, and 3 Tbsp light coconut milk):

No-Bake Apple Crisp

noreply@blogger.com (rachel@thesinglebite.com) — Mon, 31 Oct 2011 23:48:00 +0000

My super easy and fast apple crisp made in a skillet! To make it a little healthier just skip the butter, put a little water in the pan with the apples, cover and steam.

Makes 1 serving

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Ingredients

1 Tbsp butter (or vegan Earth Balance)

1 Apple, cored and diced

1 tsp Cinnamon

1 Tbsp Agave Nectar

1/4 cup Granola

Directions

Melt butter in a skillet over medium heat. Add apples, sprinkle with cinnamon and stir. Cook until tender 5-8 minutes.

Drizzle apples with agave nectar and stir to evenly coat. Cook an additional 1-2 minutes until nice and gooey!

Remove from heat, transfer to a bowl and top with granola.

Sweet Potato and Apple Hash

noreply@blogger.com (rachel@thesinglebite.com) — Sun, 23 Oct 2011 13:29:00 +0000

This dish is all about Fall. It only has 5 ingredients and it's so easy to make!

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Makes about 2 servings

Ingredients

1 sweet potato, peeled and diced
Olive oil
1 apple, cored and diced
1/2 sweet onion, diced (about ½ cup is good)
Salt

Directions

Pre-heat oven to 425 degrees

In a bowl toss sweet potato with olive oil (enough to thoroughly coat). Arrange in a single layer on a baking sheet and roast for 10 minutes or until they’re just tender but not over-cooked.

Coat a skillet with olive oil (just enough to cover the bottom), add onion and apples and sprinkle with salt. Cook over medium heat until the apples start to become tender, stirring occasionally (about 4-5min but this will depend on the type of apple you use).

Add sweet potato and cook a few minutes longer to let everything get cooked through and let all those fall flavors come together! Remove from heat and serve.

This is good just as it is but you could also garnish with nuts or add a protein to make it a complete meal.

Easy Tomato Florentine Soup

noreply@blogger.com (rachel@thesinglebite.com) — Fri, 14 Oct 2011 02:30:00 +0000

This is a super easy tomato florentine soup that uses pre-made tomato soup, with beans, orzo, and spinach to make it a complete meal. So yummy and goes great with some crusty bread, or even grilled cheese if you want to induldge!

Note: you can also subsitute any other small pasta or grain for the orzo.

Printable Recipe

Ingredients

½ cup dry orzo
1 32oz carton tomato soup (I recommend Imagine Creamy Tomato - its non-dairy too)
1 15oz can cannellini beans, rinsed and drained
2 cups fresh baby spinach

Basil oil for garnish (optional)

1 frozen basil cube, thawed
2 tsp olive oil

Method

Cook orzo according to package (I recommend slightly under cooking), drain and set aside.

In a small dish mix basil and olive oil, set aside.

Add tomato soup to a pot with cannellini beans and cook until heated through. Add spinach and orzo and cook until spinach is wilted. Remove from heat.

To serve ladle into bowls and with a small spoon, drizzle the basil oil in the over the center of each bowl (this will make it look like something out of a restaurant). Take a moment to look at it and say “wow, that’s so pretty”, then eat!

Mexican Stir-Fry

noreply@blogger.com (rachel@thesinglebite.com) — Wed, 27 Jul 2011 17:46:00 +0000

1. Who loves Mexican? I do! 2. Who loves a meal that can be quickly thrown together in one pan? I do!This is a go-to meal for those days when you're starving and need to whip something up in a jiffy. This recipe is in a pretty basic form and can easily be jazzed up to suit your tastes.

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Makes 2 servings

Ingredients

1/2 green pepper, diced
1/2 small onion, diced
1 cup cooked black beans (if from a can then drain and rinse first)
1/2 cup canned diced tomato*
1/2 cup frozen corn
1 Tbsp taco seasoning**
1 cup cooked brown rice
hot sauce (optional)
Salt to taste

Spray skillet with cooking spray and saute green pepper and onion over medium heat until onion is translucent (just a few minutes).

Add the rest of the ingredients and cook 3-5 minutes. Just spoon into a bowl and top with cheese, avocado, olives, jalepenos, etc. and voila!

Nutrition Info (1/2 the recipe): 300 calories, 1.5g Fat, 10g Fiber, 13g Protein

* The leftover tomatoes can be frozen in one or two small tupperware to be used later.

** I make it even simpler by using an all-natural taco seasoning (Simply Organic or Trader Joes both make good ones), but you can also mix up your own blend of cumin, chili powder, garlic powder and cayenne (if you like it spicy).

Tofu Scramble Tacos

noreply@blogger.com (rachel@thesinglebite.com) — Mon, 11 Jul 2011 02:49:00 +0000

These tofu tacos are a quick, easy, vegetarian meal and makes enough for dinner and lunch the next day.  I keep an all-natural taco seasoning on hand to use in these but you can easily use your own blend of spices. They're versatile and can be jazzed up with olives, jalepenos, cheese, avocado, or pico de gallo.   This can also be just as tasty eaten on it's own or over brown rice.

Makes 4 tacos

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Ingredients

1/3 block of extra-firm tofu, rinsed, drained and pressed*
1/2 cup diced green pepper
1/4 cup diced onion
1/2 cup canned diced tomato (preferably with green chilis)
1/3 cup corn (if frozen, thaw first)
2-3 tsp of taco seasoning
Salt to taste
4 corn tortillas

Directions

Cut tofu into 1 inch cubes and add to a skillet coated with cooking spray. Cook tofu over medium heat until lightly browned. Flip as needed to cook evenly. Transfer to a small dish and set aside.

Re-spray pan with cooking spray. Add green pepper and onion and saute a few minutes until onions are translucent. Add tofu, corn, tomatoes and taco seasoning. Stir to combine everything and use spatula to break up tofu into smaller pieces.    Cook for a 3-5 minutes or until extra liquid from the tomatoes has cooked off.

Fill tortillas and top as desired. Enjoy!

Nutrition Info (2 tacos): 236 calories, 6g fat, 4g fiber, 12g protein

*Note:  Here are some tips on how to drain and press tofu as well as how to freeze and save the remainder of the block. I also like to freeze the rest of the tomatoes in small tupperware containers (about 4 ounce size) so that I have ready to use for future recipes.

Banana Chocolate Chip Muffins

noreply@blogger.com (rachel@thesinglebite.com) — Fri, 01 Jul 2011 02:54:00 +0000

I'll just say it...these are amazing. Make them immediately.

Makes 12 muffins

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Ingredients:

1/3 cup Unsweetened Soy Milk

1 Tbsp Fresh Lemon Juice
1 cup All Purpose Flour

1/2 cup Whole Wheat Flour

1/2 cup Quick Oats

1 Tbsp Baking Powder

1/2 tsp Salt

1/4 tsp Cinnamon

1/3 cup Earth Balance Vegan Butter, softened

1/4 cup Sugar

1/4 cup Light Brown Sugar (packed)

3 Ripe Bananas (medium-large size), mashed

1 tsp Vanilla Extract

1/2 cup Chocolate Chips

Directions:

Pre-heat oven to 350 degrees. Lightly grease a muffin pan, set aside.

Mix lemon juice and soy milk in small bowl and set aside.
Whisk dry ingredients in a bowl (flours, oats, baking powder, salt, cinnamon), set aside.

In another bowl add butter, sugars, mashed banana and mix with an electric mixer on low speed for about a minute or two. Next whisk in the soy milk/lemon, and vanilla. Whisk together until mixed.

Add dry ingredients to wet ingredients and stir until just combined (you don't want to over mix). Gently fold in the chocolate chips. Batter will be thick. Spoon into muffin tins and bake for 20-25 minutes.

Note: my favorite way to make these is to use a combo of semi-sweet chocolate chips and dark chocolate chips. And these are also good with walnuts.
Nutrition Info (1 muffin): 219 calories, 8g fat, 2g fiber, 2.5g protein

Fajita Style Black Beans (Fat-Free)

noreply@blogger.com (rachel@thesinglebite.com) — Wed, 29 Jun 2011 14:39:00 +0000

This is a super easy and quick recipe for black beans that can be used in tacos, burritos, on salads or even by itself it's like chili. To make it even faster and easier just hit the salad bar at the supermarket for some already diced peppers and onions and any toppings for tacos. This way you can also get just as much as you need so nothing goes to waste.

Makes 4 servings (approx. 1/2 cup each)

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Ingredients

1 can black beans, rinsed and drained
1/2 cup vegetable broth
1/3 cup diced onion
1/3 cup diced green pepper
1/2 tsp salt
1/2 tsp cumin
1/2 tsp chili powder
Pinch of cayenne pepper (optional)

Directions:

Add everything to a saucepan, stir and bring to a boil. Reduce to medium-low heat and simmer for 10 minutes, stirring occasionally. Makes 4 servings - each serving enough to fill 2 taco size tortillas.

Note: I like to drain excess liquid prior to filling tacos. However, if some of the mixture you can leave in the liquid and freeze in a tupperware.

Nutrition Info: 106 calories, 0g Fat, 4.5g Fiber, 6g Protein

(add 2 corn tortillas for about 120 calories)

Iced Lemon Blueberry Muffins

noreply@blogger.com (rachel@thesinglebite.com) — Wed, 15 Jun 2011 17:28:00 +0000

Still on a muffin kick and sticking with something light for summer, I made some healthy, vegan muffins that combine the flavors of lemon and blueberry. A personal favorite!

Makes 12 muffins
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Ingredients

1 cup All Purpose Flour
1/2 cup Whole Wheat Flour
1/2 cup Quick Oats
1 Tbsp Baking Powder
1/2 tsp Salt
2/3 cup Sugar
1/4 cup Vegan Butter (like Earth Balance), softened
1/2 cup Unsweetened Applesauce
1/3 Unsweetened Soy Milk
1 tsp Vanilla Extract
1 tsp lemon juice
1 tsp lemon zest (about 1 lemon)
1 cup fresh bluebrries

Lemon Glaze

1 Tbsp Lemon Juice
½ cup Powdered Sugar

Pre- heat oven to 350 degrees. Lightly grease a muffin pan, set aside.

Whisk dry ingredients in a bowl (flours, oats, baking powder, salt), set aside.

In another bowl add sugar, butter, applesauce, soy milk, vanilla, lemon juice, and lemon zest. Whisk together until mixed. Add dry ingredients to and stir until just combined (you don't want to over mix). Gently fold in the blueberries. Batter will be thick.

Spoon into muffin tins and bake for 20-25 minutes.

Once muffins are cool and ready to glaze, make the the glaze by whisking the lemon juice and powdered sugar together in a bowl. Drizzle over muffins.

Nutrition Info: 165 calories, 4g fat, 2g fiber, 2g protein

Strawberry Peach Muffins

noreply@blogger.com (rachel@thesinglebite.com) — Mon, 13 Jun 2011 02:39:00 +0000

Delicious, healthy and vegan muffins using summer fruit. This recipe can also be made as a bread in a loaf pan (cooking time will be doubled). I prefer making them as muffins because they're already portioned and freeze better this way.

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Makes 12 muffins

Ingredients

1 cup All Purpose Flour
1/2 cup Whole Wheat Flour
1/2 cup Quick Oats
1 Tbsp Baking Powder
1/2 tsp Salt
1/2 tsp Cinnamon
2/3 cup Sugar
1/4 cup Vegan Butter (like Earth Balance), softened
1/2 cup Unsweetened Applesauce
1/3 Unsweetened Soy Milk
1 tsp Vanilla Extract
1/4 cup Pecans, finely chopped
1 Large Peach, peeled and diced small
1 cup Fresh Strawberries, hulled and diced small

Pre- heat oven to 350 degrees. Lightly grease a muffin pan, set aside.

Whisk dry ingredients in a bowl (flours, oats, baking powder, salt, cinnamon), set aside.

In another bowl add sugar, butter, applesauce, soy milk, vanilla, and pecans. Whisk together until mixed. Add dry ingredients to this and stir until just combined (you don't want to over mix). Gently fold in the fruit. Batter will be thick.

Spoon into muffin tins and bake for 20-25 minutes.

Nutrition Info: 165 calories, 6g fat, 2g fiber, 3g protein

Suggestions/Tips:

- In lieu of oats you can use another 1/2cup of whole wheat flour or if you have rolled oats I'd recommend giving them a a few pulses in the food processor.
- You can substitute light brown sugar for half sugar
- For the applesauce I recommend buying a pack of the individual cups which are 1/2 cup. This way you won't have to worry about a whole jar going bad if you don't use it.
- If you put the butter in the microwave to soften it, make sure you give it some time to cool a bit. You don't want it to be scorching hot when you mix it with the other ingredients.
- I recommend dicing the fruit small, (about the size of a blueberry) and the totally should be about 1 heaping cup.

Couscous with Pine Nuts and Currants

noreply@blogger.com (rachel@thesinglebite.com) — Fri, 03 Jun 2011 02:26:00 +0000

This side dish is super easy to make yet seems sophisticated. I created this recipe in an attempt to duplicate a delicious couscous Whole Foods had in their prepared foods section. I used this Food Network recipe to adapt from and made it healthier and vegetarian (also vegan!) by using whole wheat couscous, vegetable broth, and Earth Balance vegan butter.

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Makes 2 cups

Ingredients

2 tsp vegan butter (like Earth Balance)
1 small shallot, finely chopped (approx. 1/4 cup)
1 cup low-sodium vegetable broth
1/2 cup whole wheat couscous
1/4 cup pine nuts, toasted
1/4 cup currants
1/4 tsp salt

Melt butter in a small saucepan. Add chopped shallot and simmer for about 2-3 minutes, stirring a few times.

Add vegetable broth and bring to boil. Once boiling remove from heat and add couscous. Give it a quick stir and cover. Let it sit covered for 10 minutes.

While it's sitting toast pine nuts. Put the pine nuts in a small pan and cook over low-medium heat for about 3-5 minutes, until the nuts are fragrant. Shake the pan around a few times too.

Lastly, add the pine nuts and currants to the couscous and stir to combine everything.

* TIP - You can buy the pine nuts and currants in the bulk section of Whole Foods or some supermarkets so that way you don't have to get more than need.

Nutrition Info (1/2 cup): 121 Calories, 5g fat, 1g fiber, 2g protein

Falafel Frenzy

noreply@blogger.com (rachel@thesinglebite.com) — Tue, 31 May 2011 01:46:00 +0000

Falafel, pita and hummus... three of my favorite things on a plate. Of course traditional deep fried falafel is great but definitely not healthy. Luckily I've finally created my own recipe for baked falafel which also happens to be vegan as well. These will freeze well too so you can always have some ready to go! Also see below for my favorite healthy store-bought falafel.

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Makes 10 patties

Ingredients
1 can chickpeas, rinsed and drained
1 garlic clove, finely chopped
1/4 cup of diced onion
1/3 cup flat leaf parsley
1 Tbsp tahini
2 Tbsp whole wheat bread crumbs
1/2 tsp coriander
1/2 tsp cumin
1/2 tsp salt
1/4 tsp white pepper
1-2 Tbsp water
1 Tbsp whole wheat flour
Olive oil

Preheat oven to 425 degrees.

Mash chickpeas in a bowl with fork until it's a crumbly mixture. Set aside.

Add garlic, onion and parsley to food processor and process until finely chopped and combined.

Next add the mashed chickpeas to food processor along with tahini, bread crumbs, coriander, cumin, salt, and pepper. Process until combined, adding the water 1-2 Tbsp of water as needed. You may need to scrape down the sides with a spatula in between processing.

Once combined, empty into large bowl. Add the flour and mix, you should be able to form into large ball. If the mixture is too dry and crumbly, add a Tbsp of water. If it's too wet, add an additional Tbsp of flour.

Form into 10 small patties (approximately 2 inches). Place on baking sheet lightly greased with olive oil or cooking spray. Bake for 5-6 minutes on each side or until lightly browned.

Nutrition Info (2 patties): 96 calories, 3g fat, 6g fiber, 5g protein

Store Bought Falafel

My new favorite and top pic is by Falafel Republic. These are very tasty and are also gluten-free and dairy-free. They get nice and crispy when cooked in the toaster making them a good substitute for the traditional fried falafel. I've spotted these at Giant but the website also has a store locator.

My second pick is the Olive Valley falafel sticks. These have a pretty good flavor and crisp up pretty well in the toaster. They're also pretty low in calories and fat. They also make them in round patties but those are uncooked so you would have to fully bake or fry them. These guys were spotted at Whole Foods with the frozen foods.

Mashed Faux-tato

noreply@blogger.com (rachel@thesinglebite.com) — Tue, 03 May 2011 00:50:00 +0000

After hearing for a long time that cauliflower made a good substitute for mashed potatoes, I gave it try. A little skeptical? Of course. But oh boy did that mashed cauliflower prove me wrong. The texture is obviously less starchy, but close enough. I also threw in some crushed garlic for added deliciousness!

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Serves 2

1 bag cauliflower florets (or 1/2 head)
2 tsp Earth Balance vegan butter
1/2 tsp jarred crushed or minced garlic or 1 frozen garlic cube
Salt and pepper to taste

Fill a medium to large pot with water and bring to boil. Break up the large cauliflower florets in smaller pieces as this will help it soften faster. Then add to boiling water and cook for 15 minutes. Cauliflower should be tender and break apart easily. Drain and reserve some of the water (1/2 - 1 cup is fine). Return cauliflower to pot, add vegan butter, garlic, salt, pepper and a little of the reserved water. Blend with an immersion blender, adding water as necessary to reach desired consistency. Alternatively you can also blend in a food processor.

This will make approximately 2-3 cups depending on how much water you add. I only used about 1/4 cup so that it had a thicker consistency.

Nutrition info (1/2 recipe): 84 calories, 3g fat, 5g fiber, 4g protein

Vegan Veggie Pizza

noreply@blogger.com (rachel@thesinglebite.com) — Tue, 19 Apr 2011 01:05:00 +0000

This pizza made with homemade whole wheat dough, topped with lots of veggies and vegan Daiya cheese shreds, which is the best melting vegan cheese I have found. This would even be good without the cheese.

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Ingredients

1 recipe pizza dough (see below) or store bought
1 cup tomato sauce
1/2 a zucchini, thinly sliced
1 small bell pepper, diced
1/2 a small onion, thinly sliced
1/2 cup pitted kalamata olives, sliced
1 cup Daiya vegan shredded cheese

Preheat oven to 400 degrees.

For the pizza dough I used the following recipe and halved it for one pizza and used half whole wheat flour and half all purpose.

Spray a 9x13 cookie sheet with cooking spray, spread dough onto the pan and place in oven for 5-8 minutes. Remove from oven and top with sauce, veggies, and cheese. Return to oven and bake until cheese melts and the edges of crust are lightly browned (approx 8-10 minutes).

New Vitalicious Breakfast Sandwiches!

noreply@blogger.com (rachel@thesinglebite.com) — Mon, 24 Jan 2011 15:37:00 +0000

Just spotted the brand new Vitasandwiches by Vitalicious (aka the maker of those delicious Vitamuffins). These new egg and cheese breakfast sandwiches come in plain and veggie and they're delish. Each sandwich only has 150 calories, 2 grams of fat, 7 grams of fiber and a whopping 14-15 grams of protein that makes them super filling! And let's not forget the added vitamins and minerals. Click here to locate them.

Cheesy Chili Enchiladas

noreply@blogger.com (rachel@thesinglebite.com) — Wed, 15 Dec 2010 03:37:00 +0000

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Serves 3

Ingredients

6 - Corn Tortillas

1.5 cup - Vegetarian Chili*

1 can - Enchilada Sauce (like Old El Paso)

1/2 cup - Shredded Reduced-Fat Cheese, Mexican Blend
Chopped Green Onion (optional)

Preheat oven to 350 degrees. Spray a 8x8 glass baking dish with cooking spray and set aside.

Place tortillas between damp paper towels and microwave for 30-60 seconds. They should be soft enough to roll without breaking.

Spoon just enough enchilada sauce to cover the bottom. Spoon 1/4 cup of chili in the center of each tortilla, roll up and place seam-side down in the dish. Pour the remaining enchilada sauce over them and sprinkle with cheese.

Bake for 15-20 minutes. Top with chopped green onions if using. 2 enchiladas per serving.

Nutrition Info (2 enchiladas): 277 Calories, 7g Fat, 7.5g Fiber, 13g Protein

*If you want already prepared chili, some good ones are made by Health Valley, Amy's Organic, and Trader Joes.

Easy and Healthy Vegetarian Chili

noreply@blogger.com (rachel@thesinglebite.com) — Mon, 13 Dec 2010 01:51:00 +0000

This vegetarian is easy to make and is healthy and filling too! Below I've also included a cheat sheet with some shortcuts to make even easier. This makes a huge pot and I say it serves 6-9 because you'll get either 6 - 1.5 cup bowls or 9 - 1 cup bowls.

You can freeze some for later, use it in tacos or my

Veggie Chili Enchiladas - coming soon!

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Serves 6-9

2tsp - canola oil
1 - small onion, diced
2-3 garlic cloves,finely chopped
1 - red bell pepper, diced
2.5 cup - vegetable broth
1 - 28oz can diced tomato w/ green chilies
1 - 15oz can black beans
1 - 15oz can white beans
1 - 15oz can kidney beans
1.5 cup - chopped fresh or frozen veggies (broccoli, carrots, cauliflower, zucchini, and corn are all good)
1tsp - cumin
1tsp - chili powder
1/2tsp - oregano
1/2tsp - cayenne (optional)

Topping
1 Tbsp (per bowl) - Reduced fat shredded cheese
Scallions

1. Heat oil in large pot, add onion, garlic, and red pepper. Cook on medium for about 5 minutes.

2. Add the rest of the ingredients and simmer covered for about 20 minutes.

3. Serve with scallions and 1 Tbsp of cheese on each bowl.

Nutrition Info (1.5 cups): 262 Calories, 3.5g Fat, 13.5g Fiber, 15g Protein

Cheatsheat:

Garlic: Substitute 2-3 tsp of jarred minced or crushed garlic. Or 3 frozen garlic cubes (Trader Joe's and most supermarkets now carry these).

Onion and Red Pepper: Check your supermarkets salad bar for already diced onion or peppers. Aim for 1/2 cup onion and 1 cup of peppers.

Spices: Substitute taco seasoning, start with 1 Tbsp and then add more if desired. Also, be advised that some contain partially hydrogenated oil so you'll want to read label if that's something you avoid. Also go for low sodium.