There was a time in my life when I thought terms like "free-range" or "organic" meant a lot when it came to buying groceries and preparing healthy meals for my family; however, after becoming vegan I had a rude awakening.

Free range is such a vague term. It is supposed to guarantee animals get some outside time. How long? It could be five hours or five minutes. There is no guarantee. The only guarantee is that the sentient, peaceful, animals' lives are cut short so they can eventually end up on someone's plate. 

One of my favorite meals I cooked before becoming vegan was lasagna. I made several  different pasta dishes that were loaded with meat and dairy. That's exactly why I suffered with health issues before becoming vegan, but after I started my vegan journey the problems were gone within weeks and never returned.

​With all of the varieties of vegan meats and cheeses, I had no problem creating a recipe for a vegan lasagna. It's quick, easy to make, cheesy, and so flavorful. It's packed with protein and fiber, and it's a low-sodium option.

When preparing vegan meals for my family, I look for ways to create healthy meals with ten ingredients or less. This six-ingredient lasagna is a much requested meal in my family, and the vegan ricotta by Kite Hill is exactly what I needed to create this great recipe.

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If you have browsed through my vegan dessert recipes, then you know I love using chocolate as an ingredient. From vegan brownies to homemade vegan chocolates, I enjoy experimenting with ingredients to make delicious vegan treats. I had never made a vegan cake before, so this time I thought I would try baking a vegan chocolate cake. I decided to use the Physician's Committee for Responsible Medicine's 21-Day Vegan Kickstart program for my 21-day vegan challenge Facebook group, and I found this amazing recipe in the recipe section of the app. It is absolutely fabulous!  The only modification I made is  doubling the recipe in order to make a two layer cake.

Wacky Cake was said to have its origins in World War II rationing when milk and eggs were hard to come by. Before becoming vegan I regret to say that like many Americans, I consumed a lot of milk and dairy products. However, once I became vegan and learned about animal cruelty and what happens to dairy cows I was devastated. It's amazing how you can live for so many years thinking that you are making healthy choices for your family by buying organic, low-fat milk, or skim milk. I'm so grateful I found the movie Vegucated that was the catalyst to my vegan transformation.

This nine-ingredient vegan chocolate cake recipe is a great example of how you can make a decadent dessert without any animals having to die in the process.

Sweet, chocolaty, moist, delicious and only nine ingredients!
 
Author: The Physician's Committee for Responsible Medicine
Recipe Type: Dessert
Cuisine: Vegan
Serving: 9
 
​Ingredients:
3 cups unbleached pastry flour
1 and 1/2 cups sugar
1 tsp. salt
3 tsp. baking soda
6 tbsp. cocoa powder
4 tsp. vanilla extract
10 tsp. unsweetened apple sauce
2 tbsp. vinegar
2 cups cold water
 
Directions:
1. Preheat oven to 350. Combine the flour, sugar, salt, baking soda, and cocoa powder in a bowl; stir with a fork until mixed.
2. In a separate bowl, whisk the vanilla, applesauce, vinegar, and water.
3. Pour the mixed wet ingredients into the dry ingredients. Stir with a fork until well mixed.
4. Pour half of the mixture into a 6-inch round baking dish and the rest of the mixture into another 6-inch round baking dish. Bake for 30-40 minutes until a toothpick inserted in the center comes out clean.
5. Serve without frosting or with frosting using the recipe below. 

Chocolate Avocado Frosting:  Prepare just before spreading atop cake. Combine two ripe avocados with 6-8 tablespoons each unsweetened cocoa powder and pure maple syrup in a food processor. Process until completely smooth, adding a tiny bit of soy or almond milk if needed for consistency. Taste, adding more cocoa powder or maple syrup for desired taste, plus a pinch of salt (optional).

Nutrition Info: Serving size: 1/9   Calories: 171   Fat: 2g    Saturated Fat: 0g    Protein: 2g  Sugar: 18g    Fiber: 1g   Sodium: 343mg   Carb: 36g

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Mac and cheese is a Southern staple. This cozy, creamy, comfort food is the epitome of soul food and the side dish that always steals the show. It is also one of my daughter's favorite foods, and I wanted to learn to "veganize" it well. This recipe is a winner, and it's kid and husband approved. I can't take all the credit though. I have to give a shout out to the tofu that made it all possible.

There are many brands of tofu, but the Southern Barbecue Tofu Cubes from Hodo Foods were exactly what I needed for this recipe. I used the Harissa cubes in my vegan pot pie recipe, and I knew the barbecue would add the right flavor to my mac and cheese. The smokey blend of paprika, garlic, mustard, cumin, and cayenne in the dry rub says it all. Hello taste buds! They are more than just a pretty face though. They contain 13 grams of USDA certified organic, gluten-free, kosher, plant based protein!

I am a label reader, and I like to know exactly what I am feeding myself and my family. I learned that just because a product is labeled "vegan" doesn't necessarily mean it's good for me. If I look at the label and see fine print listing forty ingredients that sound like a science project, then we have a problem. I learned that first hand when I started my vegan journey. Ingredients matter. It was refreshing to read the label on the package of the barbecue tofu. I only saw fresh, wholesome ingredients. This definitely is the best tofu for my family. 

All the prep work is done, too. There is no draining the package, pressing out the liquid, figuring out which seasonings to use, or a long cooking process. They are literally ready to eat in five minutes. Time is so precious, and the Hodo tofu cubes are a quick and easy plant based meal option. If you like barbecue and pizza, you should definitely try this easy vegan pizza recipe. You can thank me later.

Creamy, cheesy, smoky, tasty, and only ten ingredients!
 
Author: The Sensible Vegan
Recipe Type: Entree
Cuisine: Vegan
Serving: 8
 
​Ingredients:
1 lb elbow macaroni pasta
1 tbsp garlic powder
1 tbsp turmeric
1/2 cup raw carrots
1 cup raw whole cashews
1/2 cup potato leek soup. I found this one at Publix.
1 package Southern Barbecue Tofu Cubes
1/2 cup coconut milk
2 1/2 tbsps nutritional yeast
1 tbsp smoked paprika
 
Directions:
Preheat oven to 350.
Soak cashews and carrots in bowl of hot water for 30 minutes. I boiled a bowl of water for five minutes in the microwave, added the cashews and carrots, and covered them.
Prepare pasta and set aside.
When the cashews and carrots are tender, remove them from water and add them to your blender. You may also use a food processor. Add in garlic powder, smoked paprika, turmeric, soup, coconut milk, and nutritional yeast. Blend or pulse until thick and creamy.
Add macaroni to skillet on medium low heat. 
Stir in tofu cubes.
Pour cheese sauce atop pasta and stir until evenly combined.
Season with salt to taste. 
Place in oven and bake for 25 minutes. You may use a baking dish or oven skillet pan.
Remove from oven, dust with a few pinches of smoke paprika, and enjoy!

For Serving:
 Drizzle with your favorite barbecue sauce.
Garnish with fresh parsley.

Nutrition Info: Serving size: 1/8   Calories: 418   Fat: 15.9g    Saturated Fat: 3.25g    Protein: 16.6g  Sugar: 4.3g    Fiber: 4.5g   Sodium: 398mg   Carb: 53g

I must admit, before becoming vegan I never ate tofu. Never. Once I became vegan, I steered clear of tofu because I wasn’t sure exactly what to do with it. I would see the packages marked “firm,” “extra firm,” and “silken,” but I leaned toward packaged mock meats that didn’t really require much prep at all. Once I started studying holistic nutrition I started looking more at ingredients and the nutritional value of my purchases. It concerned me that so many items were quick, easy, and big on flavor, but many were packed with a long list of unhealthy ingredients.

I started experimenting with several different brands, and one day I ran across the game-changer. It was pizza night at our house, and I was looking for toppings for my vegan barbecue pizza recipe. I found Hodo Moroccan Cubes, and my husband loved them so much he requested the same dinner for the next several nights! Success!

Being from the south we love our cozy, comfort foods. From mashed potatoes to biscuits, these recipes satisfy the tummy and the taste buds. Growing up, my favorites were my grandma’s flaky biscuits, and my mom’s pot pie. This holiday season has me feeling nostalgic, so I decided to whip up a plant-based version, and from previous recipe success I knew exactly what to include for the “meat” of the recipe: Hodo Tofu Cubes.

I chose the Harissa Cubes for my pot pie recipe. They are delicious, perfectly pre seasoned, marinated with a North African harissa sauce, and they are a great source of protein, fiber, and calcium. Not to mention I feel great about this brand because the list of ingredients is clean, short, and simple.
 
I’m a busy mom, wife, and business owner and time is of the essence. That is why all the recipes on my site are 10 ingredients are less. This recipe is great because I was able to get all of my ingredients from Publix, and after about 10 minutes of prep time and 30 minutes of baking, I had the best skillet pot pie I have ever tasted.
 

High-protein, flavorful, filling, savory, and only seven ingredients!
 
Author: The Sensible Vegan
Recipe Type: Entree
Cuisine: Vegan
Serving: 8
 
​Ingredients:
3 tbsps corn starch
1 tsp dried crushed rosemary
½ tsp cumin
1-32 oz. or 3-10 oz. bags of frozen mixed vegetables
1 ½ cups vegan creamy potato leek soup. I used this brand from Publix.
1-8 oz. package of Hodo Spicy Harissa Tofu Cubes
1 package vegan biscuits. You may also try my vegan biscuit recipe. Just make sure you double the recipe. Only 326 mg sodium per serving. Or you may use a ready-to-bake vegan option like these that I used for this recipe.
 
Directions:
Preheat oven to 350.
Add soup to a skillet or saucepan on medium heat. I used a 12-inch skillet.
Whisk in cumin and rosemary.
In a separate bowl whisk 3 tbsps. of cold water and 3 tbsps. of corn starch.
Pour the mixture into the skillet with the soup. This thickens the soup.
Whisk ingredients and bring to a boil.
Reduce heat to medium and stir in frozen veggies and Harissa Cubes.
Simmer for 10 minutes and stir frequently.
While the mixture is simmering on low, bake biscuits for 10 min. (half the time on the package)
Remove biscuits from oven.
Increase oven heat to 375.
Place biscuits evenly atop skillet ingredients. Do not press down.
Bake pot pie for 15 min. or until biscuits are golden brown.
Make sure to place a cookie sheet under your skillet while the pot pie is baking in case the deliciousness bubbles over.
 
Nutrition Info: Serving size: 1/8 pie  Calories: 307.5   Fat: 7.5g    Saturated Fat: 2.9g    Protein: 10g  Sugar: 9.9g    Fiber: 6g   Sodium: 806mg   Carb: 50g

Sweet, chewy, snackable, nutritious, and only five ingredients!

Author: The Sensible Vegan
Recipe Type: Smoothie
Cuisine: Vegan
Serving: 8

​Ingredients:

• 2 cups pitted dates
• 1/4 cup walnuts
• 1/4 cup lightly salted almonds
• 1 individual snack box of raisins (1 oz.)
• A pinch of cinnamon

Directions:

• Place dates and raisins into food processor. Pulse until evenly blended.
• Slowly add in almonds and pulse the mixture again.
• Add in the walnuts and cinnamon and pulse until thoroughly ground and blended.
• I used this granola bar mold (paid link) I found on Amazon to shape them. It's such a great product and makes everything even. You can also use a square  pan lined with parchment paper as well.
• Once the mixture is evenly distributed in the mold or the pan, press it down firmly. 
• Refrigerate for two hours.
• Slice and serve.

Nutrition Info: Serving size: 1 bar   Calories: 154   Fat: 4.5g    Saturated Fat: 0.4g    Protein: 2.5g  Sugar: 23.2g    Fiber: 3.4g   Sodium: 63mg   Carb: 33g

Last Christmas I bought my husband a Vitamix blender (As an Amazon Associate I earn from qualifying purchases). I have been wearing it out, and we absolutely love it! It has allowed me to be very creative and make delicious organic smoothie recipes that I love sharing. When creating smoothies I like to not only make something that is delicious, I like to include the health benefits as well. In addition to the recipe, I have included a break down of the ingredients for this smoothie as well as the health benefits for each ingredient.

Cucumbers. Cucumbers are packed with vitamins, minerals, and antioxidants. The electrolytes in cucumbers can help prevent dehydration, and cucumbers are super easy to add to your diet. Enjoy them in a vegan salad, smoothie, or eat them sliced with guacamole.

Red Delicious Apples. There are over 7,500 varieties of apples throughout the world, and 2,500 of those are grown in the United States. Apples are rich in fiber and can aid in digestion. Studies have shown that apples can help lower cholesterol and can also lower your chance of type 2 diabetes.

Ginger. Ginger is classified as a superfood. Superfoods are foods that are thought to offer maximum nutritional benefits. Research shows that ginger helps reduce nausea and can calm an upset stomach. Ginger can also help reduce inflammation, and it has antibacterial and immune boosting properties.

All of the ingredients above have a long list of health benefits, including aiding in weight loss. This is one of my favorite "slimming" smoothies. There are no added sugars, only the naturally occurring sugars in fruit.

This recipe makes two servings, but you can adjust it to make more or less. My husband usually makes four 18-oz. smoothies every morning that he drinks throughout each day. Each serving in this recipe is about 16 ounces.

I enjoy using fresh fruits and frozen fruits in my smoothies. I will be posting more smoothie recipes soon, and I look forward to sharing my top favorite recipes that have helped me keep off all of the weight I lost. Check out my vegan journey.

Refreshing, nutritious, and only four ingredients!

Author: The Sensible Vegan
Recipe Type: Smoothie
Cuisine: Vegan
Serving: 2

​Ingredients:

• 8 ounces of apple juice
• 1 large sliced Red Delicious Apple
• 1/2 large cucumber, or 1 medium cucumber sliced
• 1 tbsp sliced ginger

Directions:

• Place the juice, cucumbers, apples, and ginger in a blender.
• Blend until desired consistency. I don't always blend my smoothies until they are completely smooth. I sometimes like to taste bits and pieces of fruit.
• Pour into glasses and enjoy.

Nutrition Info: Serving size: 16 oz.    Calories: 128   Fat: 0.2g    Saturated Fat: 0g    Protein: 1g  Sugar: 15g    Fiber: 3.3g   Sodium: 19mg   Carb: 19g


Did you make this recipe? Please tag me on Instagram @thesensiblevegan.

​Savory, spicy, filling, protein-packed, and only eight ingredients!

Author: The Sensible Vegan
Recipe Type: Breakfast
Cuisine: Vegan
Serving: 4

​Ingredients:

• 1 14 oz. package of organic extra firm tofu
• 1.5 cups chopped spinach
• 2 tsp. Bragg Liquid Aminos
• 1/2 tsp. cayenne pepper
• 1 tsp. black pepper
• 1/4 cup diced white onions
• 2 tsps. turmeric
• 2 tbsps. organic ginger soy sauce

Directions:

• Open package of tofu and drain water.
• In a large skillet or wok on medium high heat add tofu.
• Break up the tofu with large wooden spoon and scramble for approx. four minutes.
• Add in spinach, liquid aminos, turmeric, cayenne pepper, black pepper, and onions, and scramble another 3-4 minutes.
• Remove from heat stir in ginger soy sauce.

For Serving/Sides:

• vegan sausage, vegan bacon, and/or toast

Nutrition Info: Serving size: one cup    Calories: 105   Fat: 4.1g    Saturated Fat: 0.5g    Protein: 10.5g  Sugar: 1g    Fiber: 2.5g   Sodium: 310mg   Carb: 6.5g

I get a lot of questions about raising vegan children and how to encourage children to want to try more vegan options, especially when everyone in the house is not vegan. This can seem daunting and frustrating, but fortunately there are several things you can do.

When we became a vegan household my goal was to create easy, quick, and simple family recipes and kid friendly vegan recipes as well. Almost five years later this is still my goal today. My daughter has developed a great interest in creating recipes, and when she approached me about wanting to create a kids smoothie bowl, I asked her what she wanted to put in it and made sure she had all of her ingredients.

When we are not creating our own vegan smoothie recipes, we love visiting Clean Juice for a great variety of organic smoothies and fresh juices as well.

I have found success in letting my daughter participate in shopping for ingredients, creating recipes, and learning to veganize some of our favorites like vegan desserts and vegan pizzas. The journey has been phenomenal, and each week brings new excitement. There are so many vegan options these days that are kid friendly and absolutely delicious. 

It's so fulfilling seeing her work hard creating her recipes and take pride in the finished product. It's encouraging seeing so many new vegan products in stores that are kid friendly and made with wholesome and quality ingredients. Most importantly, my daughter knows why we became vegan. She understands and is very aware about the cruelty that animals face on factory farms and knows what happens in slaughterhouses. That makes all the difference! I am a proud mom to a super smart, creative, happy, compassionate, vegan child who loves her family, loves God, and loves advocating for animals.

Please contact me if you're a parent raising vegan kids. I would love to hear from you!

Tasty, crunchy, filling, flavorful, and only five ingredients!

Author: The Sensible Vegan
Recipe Type: Entree
Cuisine: Vegan
Serving: 6

​Ingredients:

• Organic blue corn taco shells (box of 12)
• 1/2 package Gardein meatless chick'n strips
• 3 cups black beans
• 1 package Follow Your Heart Dairy-Free Cheddar Shreds
• 2 Cups Arugula

Directions:

• Prepare chick'n strips and taco shells as stated on packaging.
• Prepare black beans. (I used 365 Organic Spicy Black Beans).
• Cook chick'n strips, dice, and set aside.
• Layer beans, cheese, chick'n, lettuce, salsa, and sour cream into taco shells.

For Serving (Optional):

• Salsa (I used Guajillo Black Garlic Small Batch Salsa).
• Vegan Sour Cream (I used Tofutti).

Nutrition Info: Serving size 2 tacos   Calories: 250   Fat: 9.9 g    Saturated Fat: 0.7g    Protein: 10g  Sugar: 0.8g    Fiber: 7.8g   Sodium: 367.2mg   Carb: 31.5g

Savory, cheesy, flavorful, and only eight ingredients.

Author: The Sensible Vegan
Recipe Type: Entree
Cuisine: Vegan
Serving: 12

​Ingredients:

• 3 lbs whole wheat penne rigate pasta
• 1 package Gardein chick'n strips
• 3 15 oz. jars Simple Truth Vegan Alfredo
• 2 cups broccoli florets
• 1tbsp garlic powder
• 1tbsp nutritional yeast
• 1 tsp sea salt to salt the water when cooking pasta (optional)
• 1 tbsp avocado oil

Directions:

• Prepare chick'n strips as stated on packaging using avocado oil. Cut strips into thirds once cooked. Set aside.
• Prepare steamed broccoli. Set aside.
• Cook penne pasta. Drain pasta.
• Combine alfredo sauce, steamed broccoli, and chick'n with pasta.
• Add garlic powder and nutritional yeast.
• Stir ingredients until evenly combined.

For Serving:
Baked sprouted grain garlic bread

Nutrition Info: Serving size 2 cups   Calories: 416   Fat: 3.1 g    Saturated Fat: 0g    Protein: 13g  Sugar: 5.8g    Fiber: 7.3g   Sodium: 195mg   Carb: 60g