 ..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
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 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 got 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  I must admit that before becoming vegan I enjoyed boneless buffalo wings. Back then I was one of the millions of people that enjoyed food but did not take the time to think about the fact that an animal, that did not want to die, suffered a horrible death just so I could appease my taste buds. My eating habits and thought process were totally transformed! Today, I think about simple ways I can veganize some of my old favorites in ten ingredients or less. I decided to give buffalo cauliflower a try. Experiencing with ingredients like turmeric, nutritional yeast, and cumin (things I already had in my pantry) I was not sure how they would turn out. I am pleased to say they not only look great, but the taste is out of this world.  In addition to being a versatile ingredient, cauliflower has a long list of impressive health benefits. It's loaded with vitamins, minerals, and antioxidants that help fight inflammation in our cells. Because it's high in fiber and water, cauliflower slows digestion and promotes that "full" feeling. This may assist you in the amount of calories you consume overall in a day. It can be added to soups, pizza, pasta, and many other recipes. I am going to be featuring cauliflower in several recipes to come!  Once I coated the cauliflower in the mixture of flour, almond milk, and spices I evenly coated it with panko bread crumbs to give it the crunchy texture.  The end result can be served as an appetizer or side and is fantastic paired with fresh, steamed veggies!  Crispy, crunchy, tender, tasty, and only ten ingredients!
Author: The Sensible Vegan Recipe Type: Appetizer, Side Cuisine: Vegan Serving: 6 Ingredients
Nutrition Information Serving size: 3 wings Calories: 219 Fat: 2g Saturated Fat: 0g Carbohydrates: 33.8g Sugar: 2.3g Sodium: 590mg Fiber: 3g Protein: 7.8g |
About Tabatha JamesTabatha James is a wife, mom, and children's book author who loves creating vegan recipes with 10 ingredients or less! Vegan Archives
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