Posts tagged Plant Based Recipe

Blueberry Avocado Breakfast Muffins

Blueberry avocado Breakfast Muffin

How dare I switch up pancake Sunday and make blueberry muffins! I’m such a rebel! To be fair, these actually tasted like pancakes in muffin form with a sweet crumble topping.  I decided to go halfsies on the flour and add whole wheat. It gave a much denser batter that required more liquid. That’s just me striving to make everything healthier. You can certainly sub the flour. I am sure they would have been lighter and fluffier had I stuck with all purpose flour but we gobbled these right up regardless! They tasted great by our standards. We like our pancakes and muffins HEARTY. Biting in and hitting a fresh juicy baked blueberry made these a hit with me!

My friends wanted the recipe the other day when they saw my Instagram post. I was hoping to make them a few more times before I shared, uh cuz I was just playing around. But that may never happen, so oh what the heck… I will tell you what I did, and then share my notes.

Let’s talk about the avocado for a second… think of it as an oil or butter substitute. It’s a healthier fat and a whole food. It’s a better-for-you-ingredient and it didn’t even turn my final product green nor did it taste like guacamole *wink*.  You don’t taste the avocado at all. I have seen internet pics of avocado blueberry muffins that do indeed look green. Fancy lighting? Photoshop? It could be that I used whole wheat flour which absorbed too much liquid? I don’t know. Baking is not my expertise… I have been seeing versions of these around the interwebs and I just wanted to try. So I did. Here is my recipe:

Ok, I lied… first you need to watch this video.

I don’t think I can ever eat another blueberry without thinking of this poor sweet child! Blueberries, blueberries!!!

Blueberry Avocado Breakfast Muffins

Ingredients

  • 1 Cup Organic Whole Wheat Flour
  • 1 Cup Organic All Purpose Flour
  • 2 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • 1/2 tsp Black Salt
  • 1 Avocado, pit and peel removed
  • 1/4 Cup Brown Sugar
  • 1/4 Cup plus 1 T Stevia in the Raw
  • 1 Flax “egg” (1 Tbs Ground Flax mixed with 3 Tbs water, let sit for 10 mins to gel)
  • 1 tsp Vanilla Extract
  • 1/2 Cup Almond Milk
  • 1, 6 oz container of O’Soy Vanilla Yogurt
  • 1, 6 oz package FRESH Blueberries

Crumb Topping:

  • 1/4 Cup Organic Sugar
  • 5 Tbs Organic All Purpose Flour
  • 2 Tbs Earth Balance Buttery Spread

Directions

Preheat oven to 375 degrees and line a muffin tin with 12 paper liners

Using a fork, blend crumb topping ingredients until well mixed and crumbly. Keep cold in the fridge until ready

In the bowl of your food processor, add the avocado, flax egg, vanilla, sugars, almond milk and soy yogurt. Give it a whiz until well blended. Transfer to a larger bowl.

In another bowl, add flours, baking powder, baking soda and salt, blend well with a whisk and add or sift into the wet ingredients. Only stirring to combine. Do not over stir. Gently fold in the blueberries.

Spoon batter evenly into each muffin cup. Sprinkle crumb topping onto each.

Bake for 20 minutes or until knife inserted in the center comes out clean.

Let slightly cool.

Best enjoyed warm

*Notes* I have been using black salt in my recipes where an egg flavor might be present such as pancakes or omelets, quiche, french toast, etc… You can certainly sub regular salt. I try to cut sugar whenever possible so I subbed raw stevia for half. You can use all brown sugar or split half brown and half organic sugar. You can even add 1/4 cup MORE organic sugar to increase the sweetness. I didn’t want these to be too sweet. You shouldn’t use all stevia by itself because baking requires some moisture from the sugar.

If using all purpose flour instead of whole wheat flour, you may not need to add almond milk. Or just try 1/4 cup because most of the recipes I have seen that were similar, noted 8 oz yogurt. I only had a 6 oz container. So I was already short “liquid” so 1/2 cup almond milk worked for me. My batter was VERY thick. I could have used more liquid. So this may be a recipe in progress, playing with the liquid, but if you make this exactly like I did, it should come out great. Just remember to adjust the sweetener if you want the final product more dessert like. Or follow my directions for a slightly sweet breakfast muffin. Don’t forget there is a sweet topping that adds to it.

Enjoy!

xo,

Christa

~The Karmatarian

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Lentil Loaf by The Vegan Stoner – Recipe Review

Great recipe find! How do I know? Because my rather picky 5 year old ate every morsel off his plate last night and deemed me the BEST CHEF EVER… over and over and OVER! I can deal with that.

I am glad I gave this easy recipe a whirl as lentil loaves past, lacked in taste, which made me a little nervous to try again. I’m happy to report that this recipe is worth a try. I also scrolled through The Vegan Stoner blog and it looks like a lot of fun! I am glad that Pinterest led me to it. They have other great looking recipes I want to try. Check it out!

The rundown on lentils

They are filled with Phyto-chemicals… an anti-aging must have in your arsenal! They are packed with protein and very high in fiber. Lentils do not require soaking and cook rather quickly, from 15-20 minutes. Lentils provide the same protein benefits as meat without all the fat, calories and cholesterol. Lentils pack 17 grams of protein per cup!

The review and a couple minor changes

I only made a couple changes, so compare and try the recipe as is or come up with your own twist.

I was waiting to see if I over did it on the onion… using 2/3 of a large onion. But we do like onions around here and luckily it ended up adding a lot of flavor. I would add just as many next time.

I used a LARGE handful of walnuts as opposed to just a handful, and chopped them in my chopper.

My frozen/thawed veggies were Trader Joe’s Organic Foursome with carrots, peas, corn and green beans.

I did not use garlic salt but rather 1/2 teaspoon of garlic powder plus 1/2 teaspoon sea salt

I added dried parsley… just a few shakes. I would have added fresh had I not run out.

Let’s talk CRACKERS – Thankfully, my husband helps out a great deal and he does a lot of grocery runs! He likes the 12 grain vegan mini crackers from Trader Joe’s. They are very tasty with buttery flavor, but I do have issues with them. What am I to do? When your husband goes vegan, you just can’t nit pick. I feel very lucky that he is more than on board with this rewarding lifestyle.

… so the crackers

A. Are not organic.

B. They don’t contain whole wheat. Whole is the word you want to look for on the label when it comes to wheat.

C. They contain too many ingredients including sugar and oil. UGH. I didn’t have any other crackers on hand. I wanted to try them because not too many lentil loaf recipes call for them (probably for health reasons. Lol) But I have to say, I think they made this dish taste pretty GREAT!  SOOO if you happen to come across another vegan, buttery, actual healthy cracker. PLEASE let me know, because a flavorful cracker is what made this dish so darn good.

My last note is that when I packed the mixture into the loaf pan, I had a feeling the final product wouldn’t come out sliced firm enough. And indeed, it fell apart, BUT it was mold-able back into shape! Next time I will try my own tip and put some of the mixture into the food processor and add it back, like what I do for my Let’s Stay Together Veggie Burgers. I just want to see the difference, but if it takes the chunky texture away, it might not be as pleasurable to eat.

My sides

I whipped up (literally) some sweet potatoes with a little almond milk, a touch of coconut oil, and a splash of maple syrup. Always a hit – and truly needs very little sweetener if any.

I also cooked up fresh spinach along with minced garlic in veggie broth on the stove top. I sprinkled it with a pasta seasoning blend and gave it a squirt of lemon. Delicious!

I have no pictures. I know. It was gone before I could think to grab my camera. However, it did look a lot like the picture above. It’s always nice when that happens!

So here you have a great vegan meal idea. Keep me posted when you try this and any variations you create. Until next time…

Enjoy the journey,

~The Karmatarian

UPDATE: When we reheated the left overs, the slices were much firmer and held together much more after resting in the refrigerator.  So it would be better to let the loaf settle and cool a bit after you take it from the oven. We were just too hungry.

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Perfected Eggless Egg Salad

Perfected Eggless Egg Salad

There are a million vegan egg salad recipes out there! I have tried a few, and I thought I had it figured out. Then one day, I combined a few different recipes along with a twist of my own and came up with what I think is the perfect vegan egg salad. I really enjoy this and I know you will, too.

I don’t fear a little tofu

If you don’t already know… Organic tofu is alright with me.  Ever since going plant-based and focusing on whole foods versus processed foods, I don’t fear soy. I am in control of how much soy comes into my life. I make my own meals and rarely eat out. If I were still consuming mostly a standard American Diet and still eating soy and tofu along with all of that soy lecithin and soy oil and soy fed animals, etc… I would be worried about it.

Soy is a highly genetically modified food, I believe somewhere around 90% of the crops are GMO. You have to be very careful. Only choose organic tofu from a good responsible brand you recognize or research.

Another reason that I don’t fear tofu or fermented soy is knowing that Dr. T. Colin Campbell can turn his cancer patients around on a plant-based diet that has some tofu and whole food/fermented soy involved. So why be so afraid? It certainly helps add fun to the vegan diet. Btw, I am not talking soy protein isolate here.

I remember a great interview I watched with Dr. Christine Horner talking with Dr. Mercola, and she really explained breast cancer and estrogen and the difference between plant estrogen and the evil estrogen that actually contributes to breast cancer. It is eye opening and nice to relieve the fear. You can watch the video or read the article here.

Here she talks about flax and soy falls into the phytoestrogen category as well:

“I hear from patients, “Oh! My oncologist told me not to take flaxseeds, because they’re estrogenic,”” Dr. Horner says.”They don’t understand how plant estrogens or “phytoestrogens” work.

There are all sorts of different strengths to estrogens. Let’s say estradiol, which is the strongest, most abundant form– if it hooks on to the estrogen receptor, it may cause a thousand cell divisions. But if a plant estrogen hooks on, it may cause one. When you flood your system with these plant estrogens, I’d say it’s kind of like a game of musical chairs. There are only certain numbers of receptors, and whoever gets their first, gets it. They’re blocking the strong estrogens from getting on, so that’s why it has an inhibitory effect.”

~ Dr. Christine Horner

If you read that article – Just for the record – I don’t agree with Dr. Mercola about eating grass fed beef. Grass fed, organic or pampered like a family member before slaughter… Meat has No fiber, No disease fighting phytochemicals and is still too high in calories and fat and lowest in nutrients compared to other foods, so why bother? Not to mention, all cows headed for consumption have to stand in this line.  Why tap into fear and anxiety energy? By consuming it, we become it.

Fiber

It’s one of those things I always thought only old people had to worry about. Little did I know fiber is SO damn important for all of us at any and every age. It helps to rid the body of toxins and excess hormones as well as help with weight management.  I choose not to get excess hormones from dairy. Yes, even organic and raw milk has natural growth hormones. A lot of them!  Being that I have less hormones to remove from my system, I don’t see soy as a big threat.

I have realized that beef and meat Agri-giants have something to do with a lot if not most of the negative studies that come out against soy. They have the money to fund ’em and push the ones that have miniscule findings against their end goal. They make money when you eat more beef, not more soy. If you eat all the soy, what in the world will they feed their cows and chickens? Oh my!

Perfected Eggless Egg Salad

Let’s get back to the recipe!

A few things to note… I tried fresh lemon juice and zest in this and it’s OK… I don’t like lemony egg salad. If you love lemon and have to add it,  just add a touch to bring out flavor, but I think you will find this is flavorful enough on it’s own.

I also ran out of regular Dijon this last time and used whole grain Dijon. Wow! It really added quite a spicy kick. It was good though!! If you like that sort of thing, great.. if not pay attention to your Dijon and maybe add less to start, even with the regular Dijon. This is where the dash of agave came to play… it cuts the spice and rounds things out. I prefer it in the recipe.

Instead of using vegan mayo to mix things up… my special twist that makes this so creamy and hearty is cashew cream. When I have it on hand, I remember to make this salad. I love cashew cream for topping so many things, from baked sweet potatoes, to burritos, to chili… I used to use Tofutti but I rarely ever do now that I make cashew cream. I even use this as a sandwich/wrap spread from time to time. I love it more than vegan mayo that I usually make, as I can cut back on the soy/ tofu and enjoy it other places… such as in this egg salad!

Black Sea Salt – You have to have this on hand to make “egg” dishes taste egg like. I use The Spice Lab brand.

Perfected Eggless Egg Salad

Perfected Eggless Egg Salad

Ingredients

  • 1 – 12 oz Package of Organic Extra Firm Tofu
  • 1/2 Cup Carrot, grated
  • 1/2 Cup Red Onion, diced very small
  • 3 Stalks of Celery, diced very small
  • 2 Tbs Sliced Almonds (2 heaping Tbs)
  • 2 Tbs Chives or Green Onion, chopped small
  • 2 Tbs Dijon Mustard
  • 1/2 tsp Agave
  • 1/2 tsp Himalayan Sea Salt
  • 1/4 tsp or more of Black Sea Salt
  • 1/4 tsp Turmeric
  • 1/4 tsp Garlic Powder
  • 1/2 Cup, (plus 1 or 2  if needed) Tbs Cashew Cream (See Below)

Directions

Drain the Tofu while preparing the other ingredients. Line a plate with paper towels, place tofu on top and cover with the paper towels. I like to put a clean kitchen towel on top at this point. Place something heavy on top of everything so that the weight pushes the liquid out of the tofu. I like to use a stack of  large heavy plates. You can also buy a tofu press. I really need to order one!

Place all of the ingredients in to a medium sized bowl and crumble in the drained tofu while squeezing out any excess liquid that remains. Mix and fold all ingredients with a spatula until well blended and evenly colored (turmeric).

Taste and adjust seasonings if necessary. Refrigerate to chill and incorporate the flavors.

Cashew Cream

Ingredients

  • 1 + 1/4 Cup Cashews
  • 1 Tablespoon Lemon Juice
  • 1/2 teaspoon Garlic Powder
  • 1/2 teaspoon Onion Powder
  • 1/8 – 1/4 tsp Curry Powder ( I don’t always add this, but lately I have. More flavor!)
  • 1/4 – 1/2 teaspoon of Himalayan Sea Salt (Pink Salt)
  •  Favorite Non Dairy Milk or Filtered Water

Directions

Soak the Cashews in purified water for 2 hours + or overnight. Drain and rinse the soaked cashews and place them in your high speed blender or Vitamix along with the other ingredients except for the milk or water. Blend until creamy. Use the non dairy milk or filtered water a little at a time to adjust the dressing to your preferred consistency. Adjust the seasonings and it’s ready. Also note that it will thicken a bit when refrigerated.

Enjoy!

~The Karmatarian

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