Smoky Tempeh

MATERIALS

Makes 3-4 servings

• 8 oz. tempeh

• 3 tbsp soy sauce

• 2 tbsp water

• 1 tbsp maple syrup

• 1 tsp liquid smoke

• 1 tsp garlic powder

• black pepper, to taste

• Optional

  • Toast

  • Avocado/Guac

  • Lettuce

  • Tomato

  • Chipotle Aioli

PROCEDURE

1. Cut tempeh into 1/4 inch strips.

2. Heat a pan over medium high heat. Cook tempeh for about 5 minutes on each side or until lightly browned.

3. While tempeh is cooking, mix together remaining sauce ingredients.

4. Add sauce to tempeh pan and stir/flip until tempeh is completely coated. Cook for 1-2 minutes.

5. Enjoy!

THE RUNDOWN

Tempeh is made out of fermented, cooked soybeans. It has a nutty taste and a texture completely different from tofu. We love this on a sandwich with avocado, lettuce, and tomato.

Adapted From: Tasty

Tofu Scramble

MATERIALS

Makes ~4 servings

• 1 package firm tofu

• 1 tsp onion powder

• 1 tsp garlic powder

• 1/2 tsp turmeric

• 1/2 tsp salt, or to taste

• 1/4 tsp black pepper, or to taste

• Veggies (Pick your fave)

  • 1/2 onion

  • 1/2 bell pepper

  • 1 head broccoli

  • 4 oz mushrooms

• Toppings (Optional)

  • Avocado

  • Nutritional Yeast

  • Chipotle Aioli or Cashew Queso

  • Salsa or hot sauce

PROCEDURE

1. Saute desired veggies in a skillet over medium heat for ~5 minutes.

2. Drain tofu and crumble into the skillet with your hands.

3. Add spices and continue to cook for ~5-10 minutes.

4. Serve with desired toppings and enjoy!

Variations

Grab a whole wheat tortilla and eat this as a breakfast burrito!

Turn this scramble into a breakfast bowl by serving with roasted potatoes and/or chili beans.

THE RUNDOWN

People have strong feelings about tofu but this is one application where the tofu is pretty much spot on with matching the texture of eggs. We definitely recommend trying it with the Chipotle Aioli or Cashew Queso!

Oatmeal Muffins

MATERIALS

Makes 12 muffins

• Dry Ingredients

  • 3 cups oats

  • 1/4 cup ground flax

  • 1 tsp baking powder

  • 1 tsp baking soda

  • 3 tsp cinnamon

  • a pinch of salt

• Wet Ingredients

  • 3 large bananas

  • 3 dates

  • 3/4 cup almond milk

  • 1 tsp vanilla

  • 2 tbsp apple cider vinegar

• Mix Ins

  • 1/4 cup pumpkin seeds (or other seeds/nuts)

  • 1/4 cup raisins

  • 1/4 cup dried cranberries

PROCEDURE

1. Preheat the oven to 350 degrees. Put dry ingredients in a food processor (or blender) and process for a few minutes. Transfer dry ingredients to a medium size bowl.

2. Add bananas and dates to a food processor (or blender) and process. Add remaining wet ingredients and process for another minute.

3. Add wet ingredients to dry and stir with a spatula. Add mix ins.

4. Fill muffin tins and bake for ~15 minutes.

VARIATION

Use chocolate chips instead of dried fruit for a sweeter muffin.

Substitute lemon juice for the apple cider vinegar.

Substitute water or another plant-based milk for the almond milk.

THE RUNDOWN

This is pretty much a bowl of oatmeal in muffin form. It is perfect if you arent a fan of the typical oatmeal texture or you just want something easy to take on the go. ‘Cuz you never know when you might want a muffin in the wilderness.

Inspired By: Simnett Nutrition

Broccoli Alfredo

MATERIALS

Makes ~4 servings

• ~14-16 oz pasta

• 2 cups veggie broth

• 1/4 cup cashew butter (or 1/2 cup cashews)

• 2 tbsp nutritional yeast

• 2 tbsp brown rice or all purpose flour

• 1 tsp garlic powder

• 1 tsp Italian seasoning

• 1 tsp salt

• 1/4 tsp pepper

• 2 tsp apple cider vinegar

• 1 head broccoli

• Optional: frozen peas, spinach, bell pepper

PROCEDURE

1. Cook pasta as directed on package (add in broccoli or other veggies in the last 4 minutes of boiling).

2. Put all sauce ingredients in a high powered blender and blend until smooth.

3. Drain pasta noodles and add sauce. Stir in frozen peas and spinach, if desired. Cook over medium heat for ~5 more minutes or until sauce has thickened.

4. Top with Parmesan-ish and additional black pepper as desired.

VARIATION

Mushrooms would also work well.

THE RUNDOWN

We like to call this dish “Cashfredo.” In three words - rich, creamy and oh so decadent. Shhhhh, don’t tell them our little secret. It’s dairy-free y’all.  

Adapted From: The Vegan 8

Crispy Tofu Tacos

MATERIALS

Makes ~4 servings

Crispy Tofu

• 1 block extra firm tofu

• 4 tbsp nutrition yeast

• 3 tbsp soy sauce

• 1/2 tsp cumin

• 1 tbsp olive oil, optional

Additional Fillings

• Fave veggies: broccoli, pepper, onion

• 1 can of black, pinto, or refried beans

Other Stuff

• Whole wheat tortillas

• Avocado

• Cashew Queso

PROCEDURE

1. Drain tofu block and wrap in paper towels. Place a pot or other object on top of it while you make the sauce.

2. In a large bowl, whisk together nutritional yeast, soy sauce, cumin, and oil (if using).

3. Preheat oven to 400 deg F. Cut tofu into 3/4 inch cubes. Add tofu to sauce and gently stir until all of the cubes are coated.

4. Spread tofu on a baking pan lined with parchment paper and bake for 40 minutes, flipping halfway through.

5. While tofu is baking, stir fry additional veggies, as desired, and make the cashew queso.

6. Assemble taco with desired toppings and enjoy!

VARIATION

Save time and add even more flavor by using a taco seasoning packet to season the additional fillings.

THE RUNDOWN

This recipe is the exact opposite of the dreaded bland, spongy tofu many people are used to. The marinade gives it great flavor and the oven crisps it up nicely. If you have the time, definitely make the cashew queso as it really adds a lot of flavor to the tacos.

Adapted From: Rachael Hartley Nutrition

Baby Oat Pancakes

MATERIALS

Makes 8-10 small (3”) pancakes

• 1.5 cups rolled oats

• 1/2 cup unsweetened applesauce

• 1 tsp baking powder

• 1/2 tsp baking soda

• 1 tsp vanilla

• 1 tsp cinnamon

• 3/4 cup plant-based milk

• 1/2 cup blueberries (or favorite fruit)

PROCEDURE

1. Place oats in food processor and blend until fine.

2. Add remaining ingredients and mix until smooth. The batter will be thicker than what you’re used to.

3. Let sit for 5 minutes. Heat a nonstick skillet over medium low to medium heat.

4. Lightly spray skillet and scoop ~1/4 cup of batter into the skillet. Cook a couple minutes on each side. Note: The batter won’t spread as much as normal pancakes, so these will be thicker.

5. Allow to cool and enjoy.

VARIATION

Add 1 tbsp of maple syrup for a bit of sweetness – a great option for the whole family to enjoy.

THE RUNDOWN

What could be better and more fun for your little one than oatmeal in pancake form? These wheat free, dairy free, egg free, refined sugar free pancakes are the perfect breakfast or snack for your little one. We recommend doubling the recipe and freezing half for the following week. One thing to note: You’ll notice the batter continues to get thicker as it sits. We typically add a bit more milk to the remaining batter after each round to prevent these pancakes from turning into biscuits.

Inspired By: My Kids Lick the Bowl

Cashew Queso

MATERIALS

Makes ~1 1/2 cups

• 3/4 cup cashew butter (or 1 1/4 cups raw cashews)

• 3/4 cup salsa

• 6 tbsp water

• 1.5 tbsp apple cider vinegar (or lemon juice)

• 1 tbsp chili powder

• 1/2 tbsp cumin

• 1/2 tbsp paprika

• 3/4 tsp salt

• 1 can pinto beans, optional

PROCEDURE

Optional Prep: If using cashews, pour boiling water over cashews and let soak for an hour. Drain and rinse prior to using. This makes the cashews easier to blend and the sauce smoother.

1. If using cashews, process in a food processor until cashew butter forms (~5 minutes or so).

2. Add remaining ingredients and continue to process until smooth.

3. Pour into a saucepan. Stir in pinto beans, if using. Heat over medium heat until warm, stirring constantly (~5 minutes). Add more water for a thinner consistency.

VARIATION

If you are adding to tacos, you can save some time and a pot to wash by skipping the heating step. It will get warm after being wrapped in the tortilla.

THE RUNDOWN

Take your nachos, burgers, or tacos to the next level with this recipe.

Adapted From: The Vegan 8

Chipotle Aioli

MATERIALS

Makes ~1 cup

• 3/4 cup raw cashews

• 1/2 cup water

• 2 tbsp lemon juice

• 1/4 tsp salt

• 1-2 tsp maple syrup (or date syrup)

• 2 chipotle peppers in adobo sauce (1 if you aren’t in to spice, more if you are)

• 1 tsp adobo sauce

• pinch smoked paprika, optional

PROCEDURE

Optional Prep: Add raw cashews to a bowl and pour boiling water over them. Let soak for an hour. This makes the cashews easier to blend and the sauce smoother.

1. Drain and rinse cashews. Add to a high speed blender or food processor.

2. Add remaining ingredients and blend until creamy and smooth.

3. Taste and adjust seasoning as desired (more syrup for sweetness, more peppers for heat, etc.)

4. Serve or refrigerate. Leftovers will keep for up to 5 days in the fridge.

Variations

For a smoother sauce, use ~1/3 to 1/2 cup cashew butter instead of raw cashews.

THE RUNDOWN

This sauce is great on burgers or breakfast bowls or salads…it is the difference between the burgers and wraps you make at home and those at the restaurant. Good sauces = good food!

Adapted From: Minimalist Baker

Chickpea Curry

MATERIALS

Makes ~4 servings

• 2 large sweet potatoes sliced into 1/4 in. rounds

• 1 large red bell pepper, diced

• 1 onion, diced

• 2 tsp minced garlic

• 3-4 tsp curry powder

• 1 tsp salt

• 1/4 tsp black pepper

• 2 cans chick peas, drained and rinsed

• 1 can full fat coconut milk

• A few handfuls of spinach

• 1 cup uncooked brown rice, optional

PROCEDURE

Optional Prep: Prepare brown rice according to package instructions, if desired.

1. Preheat the oven to 425 degrees. Bake sweet potatoes for 20 minutes, flip, and bake an additional 15 minutes.

2. Add bell pepper, onion, garlic and 1/2 cup water to a large pan over medium heat. Bring to a simmer and cook for ~8 minutes. Add remaining spices, chickpeas, and coconut milk. Bring to a simmer, cover, reduce heat and cook ~10 minutes. Stir in a few handfuls of spinach in the last few minutes of cooking. Taste and adjust seasoning as required.

3. Serve over sweet potatoes and brown rice, if desired.

VARIATION

Add a few tablespoons of peanut butter after adding the spices.

Omit the sweet potatoes to save time.

Use your favorite veggies: peas, carrots, cauliflower, and/or broccoli all work well.

THE RUNDOWN

Easy, flavorful and ready in no time. Inspired by Indian cuisine, this dish is easily customizable with your favorite vegetables. Looking for a Thai inspired twist? Add a scoop of peanut butter to this savory goodness for a subtle, nutty sweetness.

Adapted From: The Vegan 8

Waffles

MATERIALS

Makes 2-3 Belgian waffles

• Wet Ingredients

  • 3/4 cup unsweetened plant-based milk

  • 2 tbsp unsweetened applesauce

  • 2 tbsp oil

  • 1/4 cup aquafaba

  • 1 tbsp apple cider vinegar

  • 1/4 tsp vanilla (optional)

• Dry Ingredients

  • 1 1/2 cups rolled oats

  • 1/2 cup flour

  • 1/4 cup sugar

  • 1 1/2 tsp baking powder

  • 1/2 tsp salt

  • 1/4 tsp ground cinnamon (or more to taste)

• Toppings

  • Fresh Fruit

  • Nut Butter

  • Maple Syrup (or Date Syrup)

PROCEDURE

1. Add dry ingredients to a food processor or blender and process until a coarse meal forms.

2. In a measuring cup, whisk the liquid ingredients.

3. In a medium size bowl, combine wet and dry mixtures and stir until just combined.

4. Cook following your waffle makers instructions.

VARIATIONS

Use all oil for crispier waffles or all applesauce for healthier waffles.

Substitute aquafaba with more plant-based milk.

THE RUNDOWN

These are not the light and crispy waffles you might expect, but they are also not full of butter. The cinnamon and vanilla add great flavor and the oats make for a heartier waffle. Pro tip: The batter comes together really quickly if you can convince someone to help you out. While the waffle iron is preheating - one person mixes the dry ingredients and the other mixes the wet ingredients.

Adapted from: Forks over Knives

Animal Crackers

MATERIALS

Makes 60-70 animals

• 1 flax egg (1 tbsp ground flax mixed with 2.5 tbsp water)

• 8 oz flour (~1.8 cups)

• 1/2 tsp baking soda

• 1 tsp cinnamon

• 1/4 tsp salt

• 2.5 oz non dairy butter (~5 tbsp)

• 1/2 cup sugar

• 2 tbsp light corn syrup

• 2 tsp vanilla

PROCEDURE

1. Make flax egg by mixing flax and water and letting sit for ~5 minutes.

2. Whisk flour, baking soda, cinnamon, and salt in medium bowl. Set aside.

3. In stand mixer, cream butter and sugar. Add flax egg, corn syrup, and vanilla and continue to mix until combined.

4. Stir in flour mixture in two batches and mix until the dough starts to form a ball.

5. Shape into a disc, wrap in plastic wrap and freeze for a few minutes or refrigerate for a couple hours (optional, makes the dough easier to work with).

6. Preheat oven to 350 degrees.

7. Roll dough out in batches to about 1/8-1/4 inch thickness on a floured surface. Use circus cutters to cut animal shapes and place on a parchment lined baking sheet. 

8. Bake about 10 minutes or until limbs are lightly browned (time varies based on your oven).

Variations

Works well with all purpose flour, white whole wheat flour, a mixture of the two, or graham flour.

THE RUNDOWN

These are a real crowd pleaser. They make great homemade gifts and it can be a fun activity to do with the kids. There is a little bit of a learning curve on how thick to roll the dough out and how to use the cutters, but stick with it because you will pick it up in no time. Pro tip - toothpicks work great to extract any dough caught in the cutters. And be generous with the flour when rolling out the dough.

A Plantsanity Original

Lasagna

MATERIALS

Makes 4-6 servings

• 12 whole wheat lasagna noodles

• Sauce

  • 1 24 ounce jar pasta sauce

  • 3/4 cup red lentils, optional

  • 3/4 cup water

  • 8 ounces mushrooms

• "Ricotta"

  • 1 1/2 cups raw cashews, soaked for a minimum of 2 hours

  • 1/2 cup water

  • 1 tbsp apple cider vinegar

  • 1 garlic clove

  • 1-2 tbsp nutritional yeast

  • 1 tbsp dried basil

• A few handfuls of spinach

• Top with Parmesan-ish and fresh basil

PROCEDURE

Prep:  Par boil lasagna noodles (~4 minutes).

1. Sauce - simmer lentils, pasta sauce, and water for ~20 minutes or until lentils are done.  Preheat the oven to 375 degrees.  Slice mushrooms and add in the last 5 minutes.

2. "Ricotta" - drain cashews and add to food processor. Add remaining ingredients and process until smooth.

3. Assemble in a 9x13 casserole dish in the following order: 1/4 of the sauce, noodles, half of the "ricotta", spinach, 1/4 of the sauce, noodles, remaining "ricotta", spinach, 1/4 of the sauce, noodles, remaining sauce.

4. Bake for 40 minutes.

THE RUNDOWN

This will take some time, but none of the steps are particularly hard. Pro tip - save some time by leaving the lentils out of the sauce.

Inspired by: Minimalist Baker and Simple Veganista

Pizza

MATERIALS

Makes 2-3 servings

• 1 whole wheat pizza crust

• ~1/2 cup pizza sauce

• 1/2 red onion, thinly sliced

• 1/2 green pepper, sliced

• 4 oz mushrooms, sliced

• 2 cloves garlic, minced or chopped

• Parmesan-ish, optional

PROCEDURE

1. Preheat oven according to pizza crust instructions.

2. Thinly slice onion, green pepper, and mushrooms. Assemble on a pizza pan: spoon sauce on crust and spread, add veggies and garlic.

3. Bake according to crust instructions.

4. Top with Parmesan-ish

variation

Black olives, broccoli, zucchini, sweet potatoes, and plant-based meats all make great toppings.

THE RUNDOWN

The ultimate guilt free pizza. Lots of veggies without all the grease that comes with take out. Mushroom, onion, and peppers are a great flavor combo, but if those aren't your faves then use what you like.

A Plantsanity Original

Baked Potato

MATERIALS

Makes 2 servings

• 2 russet potatoes

• 1 can black beans, drained and rinsed

• salsa or cashew queso

• salt and pepper, to taste

PROCEDURE

1. Preheat oven to 425 degrees. Thoroughly clean potatoes. Pierce 3-5 times with fork. 

2. Place potatoes directly on oven rack and bake for 45-55 minutes or until desired tenderness. Tip: Check if potatoes are done by piercing with a fork. The fork should slide in the tater easily.

2. Cut potatoes in half.  Add half of the black beans to each potato.

3. Top with salsa and season to taste with salt and pepper.

THE RUNDOWN

Somewhere along the way potatoes got a bad rap.  Fries and chips loaded with fat are probably the main culprit or buttery mashed potatoes topped with gravy. In reality, a baked potato is low fat, full of good nutrients, and 9-10% of its calories come from protein. Fun fact: both potatoes and beans have more potassium than a banana.

A Plantsanity Original

Parmesan-ish

MATERIALS

Makes 1 cup

• 3/4 cup raw cashews

• 3 tbsp nutritional yeast

• 1/4 tsp garlic powder

• 3/4 tsp salt

PROCEDURE

1. Add all ingredients to a food processor or blender and process until it looks like parmesan cheese.

2. Store in an airtight container in the fridge.

THE RUNDOWN

Use as a topping for Spaghetti or Pizza or anywhere else you would use parmesan cheese.

Adapted From: Minimalist Baker

Spaghetti

MATERIALS

Makes ~4 servings

• 1 24 ounce jar pasta sauce

• 8 oz mushrooms

• 2-3 heads broccoli

• 8 oz whole wheat spaghetti

• Top with Parmesan-ish

PROCEDURE

1. Slice mushrooms and saute for 4-5 minutes in saucepan over medium heat.  Add pasta sauce and bring to a simmer.

2. Bring pot of water to a boil. Cook noodles as directed on the package. Add broccoli in the last 4-5 minutes of boiling.

3. Drain noodles and broccoli and serve.

VARIATION

Leave out mushrooms or sub with other veggies such as zucchini or squash.  To save even more time, use a package of frozen broccoli.

THE RUNDOWN

Super quick and easy. Newman's Own is a good pasta sauce option without any added sugar.

A Plantsanity Original

Breakfast Potato Bowl

MATERIALS

Makes 2-3 servings

• 2 potatoes

• 1 can black beans, drained

• 1/2 onion, chopped

• 1 bell pepper, chopped (any color)

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp paprika

• 1 tsp chili powder, optional

• 1/2 tsp salt, or to taste

• 1/4 tsp pepper, or to taste

• A couple handfuls of spinach

• Serve with salsa, avocado, hot sauce...

PROCEDURE

1. Preheat the oven to 425. Cut the potatoes into cubes and roast in the oven for ~25 minutes or until lightly browned and a fork pierces them easily.

2. While the potatoes are cooking, chop onion and pepper.  Saute onions and peppers in a skilled over medium heat until the onions are translucent.  Add water a few tbsps at a time to prevent sticking.  Stir in all of the spices and the black beans.

3.  Take the potatoes out of the oven and add to the veggie mixture.  Add in the greens and continue to cook for a few minutes.

4.  Taste and adjust seasonings as necessary.

THE RUNDOWN

Sometimes you just want a hot meal in the morning and you don't mean oatmeal.  This is a healthier take on hash browns - roasting the potatoes in the oven gets the potatoes crispy without all the oil that comes with frying.  Pro tip - it doesn't have to be peppers and onions, use your favorite veggies to fill out the bowl.

A Plantsanity Original

Tahini Dressing

MATERIALS

• 3 tbsp tahini

• 2 tbsp tamari or coconut aminos

• juice of 1/2 a lemon

• 2 small cloves garlic, peeled

• 1 date, pitted

• 1/3 cup water

PROCEDURE

1. Put all of the ingredients except the water in a food processor or blender and blend.

2. Slowly drizzle in water until it is the desired consistency.

Variation

To skip blending: use maple or date syrup instead of the date and garlic powder instead of garlic.

THE RUNDOWN

A salad dressing that does not have any added sugar or oil can be hard to find.  Fortunately, it can be really easy to make! The tahini gives this dressing a creamy texture and the date adds a touch of sweetness.

Adapted from: STL Veg Girl

Chocolate Peanut Butter Ice Cream

MATERIALS

• 2 cups non dairy milk (soy milk is the best)

• 1/2 cup sugar

• 1/4 cup unsweetened cocoa powder

• 1/3 cup peanut butter

• 1 tsp vanilla

PROCEDURE

1. Mix all ingredients in food processor or blender.

2. Follow ice cream maker instructions.

3. Enjoy!

THE RUNDOWN

This is NOT a healthy recipe, but it is much better than some alternatives and you can pronounce every ingredient that's included. Pro tip - non dairy ice cream freezes harder than dairy ice cream so serve right after making or leave out on the counter a few minutes after pulling out of the freezer before serving. Also, if you don't have an ice cream maker - you can put in the freezer and stir every hour, but it will not be as smooth.

A Plantsanity Original

Monster Cookies

Enlarged to show texture.  Just kidding!  This one really is monster size.

MATERIALS

Makes ~55 cookies or a 9x13 pan of bars

• 8 tbsp non-dairy butter
• 1 cup white sugar
• 1 cup brown sugar, lightly packed
• 1 1/2 cups creamy peanut butter
• 3 flax eggs (3 tbsp ground flax plus 8 tbsp water)
• 1 tsp vanilla
• 1 tsp dark corn syrup, optional
• 2 tsp baking soda
• 4 1/2 cups old fashioned oats
• 1 cup chocolate chips
• 1 cup M&Ms

PROCEDURE

Prep: Make flax eggs in a small bowl by mixing the ground flax and water and letting sit for ~5 minutes.

1. Preheat oven to 350 degrees.

2. In a stand mixer, cream butter and sugar. This is a fancy way of saying mix together until well blended. Continue to add ingredients in the order listed and mix.

3. Decide whether you want to do cookies or bars. Hint: Bars are quicker and just as tasty.

3a. Cookies: Scoop ~1.5 tbsp of dough onto cookie sheet and flatten (~12 cookies per batch). Bake for ~10 minutes or until just slightly starting to brown on edges.

3b. Bars: Spread into 9 x 13 pan and bake for ~22 minutes or until top is just starting to brown.

THE RUNDOWN

Peanut butter, oatmeal, chocolate chips, and M&Ms - what more could you want in a cookie? This is definitely not a healthy recipe and should be used sparingly. Pro tip - Use a stand mixer if you have it. The dough is pretty darn thick. 

A Plantsanity Original