 Pumpkin spice season is in full swing, so I decided to try my hand at making vegan pumpkin bread. After finishing my credits to renew my holistic nutrition certification, I figured I would try to make an oil-free version on top of that. Since this was my first attempt, I let my daughter give me her honest opinion, and she gave it a thumbs up. This recipe is vegan kid approved, and I look forward to venturing into baking more pumpkin-inspired recipes in the near future. I enjoy adding pumpkin to smoothies, and my daughter and I love getting vegan pumpkin bread from Sally's Gluten-free Bakery. It is absolutely delicious! Since I was not able to make a bakery run, I decided to make my own, and it turned out well. It's very moist and mildly sweet with hints of cinnamon, ginger, and nutmeg. While I don't make all of my recipes oil-free, I do like to offer a variety of options. I am often asked about oil- free recipes, so I wanted to show you that you can make a delicious no-oil vegan pumpkin bread!  As I mentioned in a recent Instagram post, pumpkin has amazing health benefits. Pumpkin is considered to be a superfood since it is a natural food that is nutrient-dense and low-calorie. Pumpkin is heart-healthy due to its high potassium content. It is also high in fiber, antioxidants, and vitamin C. Pumpkin contains cancer-fighting carotenoids which are produced by plants like carrots, pumpkins, and squash with their orange and yellow tints. They fight the effects of free-radicals in our bodies, and this can help combat various types of cancer. Besides all of this, pumpkin is very versatile. It can be added to smoothies, pies, pastries, breads, soups, and so much more.  What Kind of Toppings Can I Add to My Pumpkin Bread? This is your opportunity to get very creative! You can top your vegan pumpkin bread with chocolate chips, pecans, pumpkin seeds, walnuts, or you may choose to not top it at all. The flavor is fabulous all by itself. I decided to add chopped walnuts because they are one of my favorite foods. They contain healthy fats and are rich in fiber. They are also rich in antioxidants, anti-inflammatory, and gut healthy.  The Best Vegan Pumpkin Bread (Quick, Easy, Oil-Free)
Oil-free, flavorful, wholesome, tasty, and only seven ingredients. Author: The Sensible Vegan Recipe Type: Quick Bread Cuisine: Vegan Serving: 8 Ingredients: 1/2 cup maple syrup 1 3/4 cup all-purpose flour 1/2 tsp baking powder 1 tsp baking soda 2 tbsp pumpkin pie spice 1 15 oz. can of solid packed pure pumpkin 1/2 cup plant milk (I used cashew milk.) walnut topping (optional) Directions:
Nutrition Info: Serving size: 1 slice Calories: 170.3 Fat: 0.1g Saturated Fat: 0g Protein: 4g Sugar: 13.8g Fiber: 2.3g Sodium: 104.7mg Carb: 38.1g DID YOU MAKE THIS RECIPE? Please share online and tag #thesensiblevegan.
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 In our busy household, meal prep is essential. One of my favorite meals to prep is pasta. Before our week starts, I prepare a large pot of vegan pasta that will get us through the week. This week I decided to switch it up and make vegan chicken Alfredo. I found a great new meat substitute called CHKN not Chicken at Sprouts Farmers Market. Before becoming vegan I consumed a lot of chicken. I was like millions of Americans that do not consider what happens to our food before it gets to our plates. When I became vegan and started watching documentaries, I was horrified to see footage of chickens being stomped, punched, kicked, and continuously abused on their way to ending up on grocery store shelves. Today I am glad to no longer be part of that vicious cycle.  CHKN not Chicken is simply that...chicken without the chicken. It's a great plant-based meat alternative that contains no artificial ingredients. In fact, the ingredients include: VEGAN CHKN BLEND (PEA PROTEIN, VEGETABLE BASE {Carrots, Celery, Onion, Tomato} Maltodextrin, Cane Sugar, Salt, Food Starch, Garlic, Natural Flavors, Spice), WATER, UNREFINED MCT COCONUT OIL, YEAST EXTRACT, SUNFLOWER OIL, MUSHROOM EXTRACT It is also a great source of iron and contains 20 grams of protein per serving. It's quick and easy to make, and it's so versatile that it can be included in many recipes as a substitute for chicken.  Rich, creamy, savory, protein-packed, delicious and four ingredients! Author: The Sensible Vegan Recipe Type: Lunch, Dinner Cuisine: Vegan Serving: 24 Ingredients: 3 lbs. whole wheat pasta 3 jars 15 oz. plant based alfredo 2 packages Naked CHKN Not Chicken 1.5 cups steamed chopped spinach Directions: 1. Prepare pasta, drain, and set aside. 2. Prepare CHKN not Chicken per package instructions. Set aside. 3. Prepare spinach and set aside. (I used frozen, chopped spinach). 4. In the large pot of pasta, stir in a third of the CHKN, one jar of sauce, and a third of the spinach. Continue until all ingredients are evenly combined. 5. Serve and enjoy! Nutrition Info: Serving size: 8 oz. Calories: 275.8 Fat: 6.3g Saturated Fat: 0.2g Protein: 9g Sugar: 2.3g Fiber: 1g Sodium: 425mg Carb: 42g DID YOU MAKE THIS RECIPE? Please share online and tag #thesensiblevegan.  
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. ​
Yield: 12
 Six-ingredient Vegan Lasagna
This quick and easy six-ingredient vegan lasagna is loaded with flavor and will soon become a family favorite!
Prep time: 15 MinCook time: 35 MinTotal time: 50 Min
Ingredients
Six-Ingredient Vegan Lasagna
InstructionsNutrition FactsCalories 252.5Fat (grams) 8.25Sat. Fat (grams) 2.3Carbs (grams) 36.9Fiber (grams) 4.4Sugar (grams) 3.7Protein (grams) 8.3Sodium (milligrams) 380 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  Get your copy today!
 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  We are a busy family, and this year has been no exception. Trying to juggle homeschooling, working from home full time, and building a business has been quite the task in 2020. Quick and easy vegan meals and snacks are a necessity in our household. Homemade vegan trail mix and vegan bars are essential items. When shopping for vegan bars I definitely check out the ingredients. Is there a long list of ingredients? Are they packed with added sugars, artificial additives, or artificial preservatives? Those are some of the questions I ask. Some of our favorites store bought items are Made Good Bars and Mezcla bars. They contain wholesome, non-GMO, and gluten free ingredients.  Almonds, walnuts, raisins, dates, and a sprinkle of cinnamon are all it takes to make these yummy bars. This is also a simple vegan recipe for kids to enjoy. My daughter helped me make these, and they turned out very well. Many bars today are marketed for kids and have a large amount of added sugars. People fail to realize that there is a very big difference between added sugars and natural sugars. Added sugars are added in during the processing stage, and they do not provide any nutritional value. Naturally occurring sugars in whole foods like fruit have added health benefits like fiber and antioxidants. What about the sugar in dates and raisins? The sugars in raisins occur naturally and are packed with fiber, vitamins, and minerals. When eaten in moderation they have great health benefits. Raisins can boost iron levels, keep your bones strong, and help you with digestion. Like raisins, dates are a great alternative sweetener. Dates contain vitamins and minerals like calcium, vitamin C, and magnesium. They also contain antioxidants that help prevent cell damage from toxins and folate that is important in pregnancy. Dates are such a versatile and nutritious treat that can be used in everything from vegan chocolate brownies to delicious, energizing bars.  Sweet, chewy, snackable, nutritious, and only five ingredients!
Author: The Sensible Vegan Recipe Type: Smoothie Cuisine: Vegan Serving: 8 Ingredients:
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:
Did you make this recipe? Please tag me on Instagram @thesensiblevegan.  There are several meals that are in regular rotation in my weekly planning, and tofu is usually part of it. I did a previous post on the health benefits of tofu. It is extremely versatile and can transform many dishes. From vegan pizza to vegan pasta the possibilities are endless. I enjoy JUST Egg for breakfast. It makes the best breakfast sandwiches and is very delicious scrambled. On this particular day we were out of JUST Egg, so I saw a couple of packages of extra firm tofu in the fridge and decided to use that instead. I didn't really have an exact idea in mind, but I was able to turn the package of tofu into something very delicious. My husband gave the finished product a thumbs up, so I was pleased that he liked it. I quickly had to write down all of my ingredients and form them into a recipe so I wouldn't forget everything I had used. Another one of my breakfast favorites is Hilary's vegan sausages. Well...they are for breakfast, but we have been known to have them for lunch and dinner as well. After all, breakfast is fabulous any time of day! This recipe is inexpensive, quick and easy to make, and is very nutritious, too.  Savory, spicy, filling, protein-packed, and only eight ingredients!
Author: The Sensible Vegan Recipe Type: Breakfast Cuisine: Vegan Serving: 4 Ingredients:
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, simple, sweet, and only six ingredients!
Author: The Sensible Vegan's Daughter Recipe Type: Entree Cuisine: Vegan Serving: 2 Ingredients:
Nutrition Info: Serving size 1/2 bowl Calories: 143.4 Fat: 2.7g Saturated Fat: 0.8g Protein: 3.2g Sugar: 15g Fiber: 3g Sodium: 30mg Carb: 28g  As I was getting together the ingredients for everything I needed to prepare the Father's Day meal for my husband last weekend, I received the most amazing message. A dear friend of mine messaged me that she was going vegan and was asking about Mexican restaurants with vegan options in Atlanta. Needless to say I was pretty excited about this. I absolutely love Mexican food. Some of my favorite recipes on my website are vegan quesadillas and vegan burritos, and I was really looking forward to making these vegan chick'n tacos for Father's Day. Along with my vegan banana pudding they were fabulous.  Tacos are great for many reasons. They are tasty, inexpensive, family friendly, and quick and easy to make. In this recipe I used Gardein meatless chick'n strips. The flavor and texture is perfect for tacos, but you can substitute any vegan meat or even forego using mock meat and fill them with fresh veggies and a delicious sauce! Everyone in the family and your dinner guests can choose their own ingredients to customize their tacos. I love spicy foods and seasonings, but my husband and daughter don't. I usually top mine with spicy salsa, while my husband and daughter savor the mild version. Everyone wins.  Tasty, crunchy, filling, flavorful, and only five ingredients!
Author: The Sensible Vegan Recipe Type: Entree Cuisine: Vegan Serving: 6 Ingredients:
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  Meal prepping is a normal routine in our home. From veggie bowls to salads, meal prepping saves us a lot of time and money. One of my favorite prep meals is pasta. Pasta is inexpensive, loaded with protein and fiber, and can be customized into many different recipes. I usually make a large pot of pasta that typically lasts four or five days. This recipe is a family favorite.  I use Gardein chick'n strips in many recipes. It's great in vegan quesadillas as well. I just tossed them in a little avocado oil for this recipe, and they browned perfectly. They are packed with protein and can be seasoned to suit your taste. I usually add a little chili powder and lime if I am using them with tacos or burritos and saute them in a pan with onions and peppers.  Savory, cheesy, flavorful, and only eight ingredients.
Author: The Sensible Vegan Recipe Type: Entree Cuisine: Vegan Serving: 12 Ingredients:
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  During this time of year I love stopping by Starbucks to get a vegan peppermint hot chocolate with coconut milk. It's one of my favorite holiday beverages, and I am so happy that Starbucks is starting to offer more vegan options. It's an occasional treat because those dollars start to add up if you're regularly spending $5 or $6 on a cup of hot chocolate. A lot of times during different holiday events at my daughter's school I have had to make vegan hot chocolate mix for her and send it to school. Last night we were at home, and I noticed that I had all of the ingredients to make our own hot chocolate so we did. I had plenty of cocoa powder left over from my vegan brownie recipe. Being that I love all things spicy, I decided to be adventurous and top mine with a pinch of cayenne pepper while my daughter watched with an I-can't-believe-you-did-that look on her face. Needless to say, the finished product was fantastic, so I wanted to share it with you! The hot chocolate is rich and sweet, and then you get the kick of cayenne. It's perfect if you like spicy drinks. If not you can certainly leave off the cayenne.  Rich, creamy, sweet, spicy, and only five ingredients.
Author: The Sensible Vegan Recipe Type: Drink Cuisine: Vegan Serving: 1 Ingredients:
 Granola is a staple in our home. We eat granola bars, granola bites, granola cereal, and love making our own vegan granola as well. When we're not making our own, we absolutely love Made Good products. This recipe contains some of my favorite ingredients: dates, dark chocolate, and protein powder.  People often talk about vegan food being too complicated, tedious, and expensive. One of the most inexpensive and versatile vegan foods are oats. They can be used a variety of ways, and they are nutritious and filling as well. I used gluten-free rolled oats to prepare this recipe. You can toast them before adding them to the recipe or leave them raw. I prefer leaving them raw. Dark chocolate finds its way into many of my vegan dessert recipes. It's not too sweet, packed with antioxidants, and adds the perfect touch to the granola bars. This recipe is a hit with my husband and daughter, and I hope you love it, too! I am happy to make wholesome granola for my family. In the past when I was not as mindful about ingredients and picked just any old granola off the shelves, I was basically basing it off the price of the product versus the health benefits and quality. Sadly, there are a vast number of granola products on store shelves packed with preservatives, GMO-ingredients, and a long list of other ingredients that help preserve the shelf life by being laden with chemicals. There are quite a few with "wholesome" "all-natural" and "made with whole-grain" on the packaging. These terms do not always ensure a healthy or clean product. That is a definite marketing ploy. When I started reading labels and ingredients and researching what the chemicals can do to our bodies, I woke up. I am so glad I did! For this reason I love preparing our own snacks and meals so I know exactly what I am using in my recipes.   Sweet, simple, and only five ingredients.
Author: The Sensible Vegan Recipe Type: Snack Cuisine: Vegan Serving: 14 Ingredients:
Nutrition Info: Serving size 1 bar Calories: 200 Fat: 4 g Saturated Fat: 2.5g Protein: 4g Sugar: 14g Fiber: 3.4g Sodium: 20mg Carb: 23g  We try to have a weekly pizza night at our house. My daughter loves creating her own pizza! Sometimes we order the amazing vegan pizza from Mellow Mushroom, but most of the time we like to make our own. Each time I go to the grocery store I am constantly amazed at all of the new plant based products hitting the shelves. Vegan options are in high demand, and it is very exciting to see. I love creating vegan pizza recipes, and this time I decided to try some new products.  The toppings you use on your pizza can make or break the recipe, but I believe the right crust makes all the difference. I have used several different kinds of crusts in my recipes, but when I stumbled upon this product at Whole Foods, I had no idea it would end up being my preferred crust for future pizzas. Years ago when I first became vegan I was devouring documentaries and watching as many as I could. I remember watching the Forks Over Knives Engine 2 Kitchen Rescue with Rip Esselstyn, so I was super excited to see this Engine 2 pizza crust! Rip is the Engine 2 founder. He is also a former firefighter, premier triathlete, and All-American swimmer. When he was with the Austin Fire Department, he introduced the whole foods plant based diet and helped rescue a firefighting brother's health. This birthed the best selling book, The Engine 2 Diet. In 2009 Rip teamed up with Whole Foods Market as one of their Healthy Eating Partners and continues to raise awareness about the benefits of a whole foods plant base diet through books, speaking engagements, podcasts, a phenomenal food line, and so much more. The pizza crust is excellent! It delivers the pizzeria taste with plant based, non-GMO ingredients.  Saucy, spicy, meaty, cheesy, and only seven ingredients.
Author: The Sensible Vegan Recipe Type: Pizza Cuisine: Vegan Serving: 3 Ingredients:
Nutrition Info: Serving size 2 slices Calories: 333 Fat: 7.7g Saturated Fat: 2.7g Protein: 12.3g Sugar: 6g Fiber: 8.7g Sodium: 573mg Carb: 49g  Thai food is currently my cuisine of preference. When we were on vacation we found several Disney vegan options, including a fabulous Thai restaurant along the way. My husband is now a fan of Thai food as well, so we have been ordering it quite frequently lately. My favorite dish is green curry. Take out costs can start adding up, so I decided to try and create my own curry. I was very happy and excited about the results, and I look forward to experimenting with other dishes and creating homemade versions. This recipe is quick, easy, nutritious and tasty. I like spicy curries, and this one is not lacking on bold, spicy flavor and heat. When you have the urge to order takeout, try this recipe! If you do not like spicy curry, you can modify the recipe for a deliciously mild version. The great thing about Thai food is the variety of vegan options. It's very easy to order vegan food at Thai restaurants. From steamed veggies to thai basil rolls you can find some really great options. I hope you enjoy this recipe!  Savory, veggie-filled, nutritious, spicy, creamy, and only six ingredients.
Author: The Sensible Vegan Recipe Type: Entree Cuisine: Vegan Serving: 4 Ingredients:
Nutrition Info: Serving size (including rice) - 1 cup Calories: 257.5 Fat: 1.76g Saturated Fat: 0g Protein: 6.8g Sugar: 3g Fiber: 6g Sodium: 230.5mg Carb: 53g  ..If you're looking for a simple, fast, nutritious, and delicious family meal, then you should consider making stir fry. These days you can buy entire stir fry meal kits in stores, but I like to be in control of things like sodium content. Some of the kits contain sauces that are very high in sodium. One of the things I do enjoy using in my stir fry recipe is frozen veggies. It saves so much time, and there are so many to choose from. The package I used contained carrots, snow peas, shelled edamame, mung bean sprouts, mushrooms, and water chestnuts. Of course you can use your own combination of fresh veggies as well. Both are equally delicious.  For my protein, I used Gardein chick'n scallopini. It's lightly seasoned, tender, juicy and perfect for stir fry. It also contains 9 grams of protein per serving. I look forward to trying the scallopini in other vegan chick'n recipes.  Savory, protein-rich, filling, and only four ingredients!
Author: The Sensible Vegan Recipe Type: Entree Cuisine: Vegan Serving: 8 Ingredients:
Nutrition Info: Serving size- 1.5 cups Calories: 153.6 Fat: 2.7g Saturated Fat: 3.9g Protein: 9.3g Sugar: 5.6g Fiber: 4g Sodium: 362.5mg Carb: 11.3g  Lately it has been HOT in Georgia. It seems like we had winter, skipped spring – except for some rainy days, and now summer heat is in full effect. I don't know about you, but when it's hot outside the last thing I usually want to eat is hot food. These days, there is so much fresh fruit at the market, and I knew I wanted to incorporate it into a recipe. With this raw vegan recipe I didn't even have to turn on an oven to make a delectable pie. I really like this recipe because there can be many variations and toppings, and it is very simple to make. After I cut a slice and sat down at the table to enjoy it, my daughter quickly moved in and happily ate it. I had asked her to try a small bite. She said it was really good, and that made me smile. I am providing nutritious desserts that are healthy for myself and my family.  The crust is made up of two ingredients – cashews and dates – that's it! I don't like recipes with a long, daunting list of ingredients. That's why all of my recipes are ten ingredients or less. Also, people often avoid dates because of the belief that consuming them will elevate blood sugar levels, but studies show otherwise. If you make this pie, please tag me, I want to hear from you!  Sweet, filling, light, fiber-filled, fruity and only eight ingredients!
Author: The Sensible Vegan Recipe Type: Raw Vegan Dessert Cuisine: Vegan Serving: 8 Ingredients:
Nutrition Info: Serving size- 1 slice Calories: 186 Fat: 2.7g Saturated Fat: 1.1g Protein: 3g Sugar: 20g Fiber: 4.2g Sodium: 43mg Carb: 34g  Before becoming vegan, tuna salad was one of our favorite quick meals. My daughter absolutely loved it. After becoming vegan I started making vegan tuna salad, but it still was not the same. Don't get me wrong. The chickpea tunaless salad did the job, but then along came fish-free tuna by Good Catch™ Foods, and the rest is history!  When I opened the pouch to begin making my tuna salad I was amazed by the taste and texture of the tuna. It has the chunky albacore taste and texture without the cruelty! What cruelty? Many people don't think about the cruelty that's involved in the fishing industry. PETA has compiled a very good list regarding tuna. Besides being absolutely tasty, this tuna has 14 grams of protein per serving and is made with a six-plant protein blend.  To make the perfect sandwich you have to have the right bread, and I think I've found it. Sometimes when I look at labels for "healthy" foods I am amazed at the number of ingredients in some products. This bread only contains four: Freshly Stone Milled Whole Grain Sprouted Spelt Flour, Filtered Water, Freshly Stone Milled Whole Grain Spelt Flour and Sea Salt. That's it! It's alkaline, a great source of fiber, non-GMO, and made with spelt gluten which is naturally more water soluble that wheat gluten and easier for the body to break down. On top of all that it's absolutely delicious. It's made by Berlin Natural Bakery.  Protein-rich, filling, chunky, creamy, and only six ingredients!
Author: The Sensible Vegan Recipe Type: Salad Cuisine: Vegan Serving: 3 Ingredients:
Nutrition Info: Serving size- 3 tbsps Calories: 95 Fat: 4.7g Saturated Fat: 0.2g Protein: 9.3g Sugar: 1g Fiber: 1g Sodium: 340mg Carb: 5g  I was about to purchase a veggie bowl at Whole Foods the other day. They had brown rice, tofu, brussel sprouts, green beans, and several other items to add. Everything was great until I asked how the tofu was prepared. I was disappointed to find out that it was cooked in the same oil as the meat items. This should not be! Needless to say, I walked away and decided to make my own stir fry instead. I found the perfect veggies for my family meal, and picked up some Gardein Chick'n to add to the recipe as well.  Gardein Crispy Chick'n Gardein products are absolutely superb. Before my husband became vegan I would use Gardein products in my recipes, and he didn't even know he was not eating meat. When I talk to people about becoming vegan, one of the excuses I often hear is "but I can't live without meat!" It doesn't phase me, and I assure them that they can. I tell them that they like the taste of meat and like how it's seasoned and prepared. Then, I usually explain how true carnivores in their natural habitat don't season their meat. They catch their meat with their teeth and claws while ripping through fur and crushing through bones. Those are true meat eaters. They don't season their meat with herbs and spices made from plants. There are hundreds of vegan products on the market today that look and taste like meat. You can have the taste without the cruelty or animal abuse involved. Some of my favorites are Tofurky, Beyond Meat, Hilary's, and Dr. Praeger's products.  Protein-packed, colorful, savory, and only six ingredients!
Author: The Sensible Vegan Recipe Type: Entree Cuisine: Vegan Serving: 10 Ingredients:
 It seems like every time I go to the store, there is a new vegan option when it comes to burgers. The demand continues to increase. In fact, this multi-million dollar industry is making a worldwide impact. Whether you're having a Slutty Vegan burger in the ATL, or trying out a homemade vegan burger recipe, you're saving the lives of innocent animals and making great food choices at the same time. I prefer making my own vegan burgers, and this recipe will fire up your taste buds if you love spicy food. If not, just hold the habaneros, and you will be happy.  This nine-ingredient vegan burger recipe is very simple and loaded with protein, fiber, vitamins, and minerals. I like making my own recipe because I can experiment with different flavor combinations, and I can make fat, husband-sized burgers, or kid-sized sliders. Everyone ends up happy, and there is always room for seconds (and thirds).   Big, tasty, spicy, filling, and only nine ingredients!
Author: The Sensible Vegan Recipe Type: Burger Cuisine: Vegan Serving: 8 Ingredients:
Nutrition Info: Serving size-1 burger Calories: 167.5 Fat: 0.9g Saturated Fat: 0.1g Protein: 8g Sugar: 3g Fiber: 7g Sodium: 176mg Carb: 32.5g  One of my favorite sweet treats are chocolate brownies. Pair the rich, chocolatey goodness with a glass of cold almond milk, and I am content. For the holidays, my daughter and I decided to do a newer version of our vegan brownies by adding peppermint to this recipe. After all, peppermint is to winter like pumpkin spice is to fall. This recipe is a perfect holiday dessert.  Not only do the brownies taste scrumptious, they are packed with wonderful ingredients. Long gone are the days of making brownies with milk and eggs. These five-ingredient brownies are high in vitamins, minerals, and fiber and require no oven at all. You can actually eat one and not feel like you've totally wrecked your diet, but don't take my word for it. You'll have to make this quick and easy recipe yourself to find out.   Sweet, chocolatey, minty, rich, and only five ingredients!
Author: The Sensible Vegan Recipe Type: Dessert Cuisine: Vegan Serving: 12 Ingredients:
Nutrition Info: Serving size-1 brownie Calories: 140 Fat: 6.9g Saturated Fat: 3.5g Protein: 2.2g Sugar: 15g Fiber: 4g Sodium: 0.8mg Carb: 15g  Once a year at my daughter's school there is a schoolwide enrichment day. On this day off, students choose an enriching activity and report on it when they go back to school. It can be cooking, a science experiment, going to work with a parent, etc. There are so many creative things that the students can do. My daughter chose to do a recipe. Since she is in a nut-free classroom, we made sure the recipe could be enjoyed by everyone. We really enjoy making vegan desserts, and this one was fun to make.  Have you tried SunButter? This product is absolutely wonderful. SunButter is sunflower seed butter made from sunflower seeds and can be used as a nut butter substitute for people with nut allergies. It has a taste and texture similar to peanut butter, and it also has some pretty great benefits. Sunflower seeds help improve cholesterol levels, help improve bone health with minerals like magnesium, phosphorus, and copper, and also help control blood sugar. These are only a few of the benefits. There are many more. Sunflower seeds are an excellent source of protein and contain as much as 40% of your recommended daily intake in a single 100g serving. Try adding some to your recipes, too!   Nut-free, dairy-free, gluten-free, crispy, chocolatey, and only three ingredients!
Ingredients:
Directions:
Nutrition Info: Serving size-2 cups Calories: 181 Fat: 11.4g Saturated Fat: 6g Protein: 3g Sugar: 14g Fiber: 2.3g Sodium: 18.5mg Carb: 19.8g  I really enjoy a great granola bar, and I usually keep a few in my purse for those emergency snack situations. As much as I love granola, I have never made my own until now. When looking for a quality granola bar I normally choose the one with the least amount of ingredients. My daughter and I were looking at various brands, and we were happy that there were several plant based varieties but disappointed at the amount of sugar packed into those little packages. Some of the ones marketed specifically to kids had the highest sugar content per serving! One of our favorite brands is Made Good. They really know what they are doing, and one of their bars or packages of granola bites are usually in my daughter's lunch bag several days of the week. This time we decided to make our own chocolate chunk granola, and we had a blast doing it. When you make it yourself you know exactly what goes into it, you control the sugar content, and you can put together your favorite plant based flavors and easily make some delicious granola yourself!  Not all vegan protein powders are created equal. While researching several brands I was appalled at some of the ingredients that were inside. Some people are not particular about ingredients as long as the product is vegan and no animals were abused or killed in the process, but I look at other factors as well. Some of the protein powders contained high amounts of:
and a host of other not so clean ingredients. I learned that it's not just the ingredients that matter but also how the protein is processed. I have not looked so closely at this in the past. All that concerned me was that it was vegan and tasted good, but those days are gone. I received this pea protein powder from Basik Health Company, but it was before I started doing my research. Was I going to have to discard it? Not at all. After looking at the company's website, I knew that I had a clean, quality, protein powder. The JustPea protein is
 I tossed all of the ingredients into my food processor, and the protein powder blended smoothly with the peanut butter and made some tasty granola.  After I pressed the granola into an 8 x 8 inch pan and placed it in the freezer, it was ready to eat within 30 min.  Sweet, chunky, dark chocolatey, snackable, and only five ingredients! Author: The Sensible Vegan Recipe Type: Snack Cuisine: Vegan Serving: 8 Ingredients
Serving size: 1 bar Calories: 170.5 Fat: 11.5g Saturated Fat: 2.6g Carbohydrates: 13g Sugar: 3.4g Sodium: 114.8mg Fiber: 3g Protein: 8g 
 A couple of times a month my daughter, and I go to Panera Bread and pick up a couple of bowls of black bean soup. It's savory, well seasoned, and vegan, of course. Last week we stopped by there, and I was told that the black bean soup was no longer on the menu. The lady at the drive through recommended several other soups. When I asked if any of them were vegan she replied, "No." My daughter was disappointed, so I told her that it meant we needed to create our own recipe instead. She was very pleased with that idea. When creating my recipe, I decided to add kale to the mix. I figured, if it was amazing in my vegan chili, then it would be the perfect addition to my black bean soup! This is a quick and simple recipe that is big on flavor and nutrition. It's always sad when non-vegan restaurants start removing items from their already limited vegan choices. I am very pleased with how my recipe turned out. We paired it with some vegan grilled "cheese" sandwiches, and the meal was complete. Both my husband and daughter were very pleased at the results.  Spicy, savory, comforting, protein-powered, and only ten ingredients! Author: The Sensible Vegan Recipe Type: Soup Cuisine: Vegan Serving: 6 Ingredients
Nutrition Information Serving size: 1.5 cup Calories: 332 Fat: 1.4g Saturated Fat: 0g Carbohydrates: 60.6g Sugar: 3.7g Sodium: 232.5mg Fiber: 15.2g Protein: 19.8g |
About Tabatha JamesTabatha James is a wife, mom, and children's book author who loves creating vegan recipes with 10 ingredients or less! Vegan Categories
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