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  • Vegan Reviews

Vegan Recipes: 10 Ingredients or Less

Vegan Chicken Spinach Alfredo

3/27/2022

 
Vegan Chicken Spinach Alfredo
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
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.
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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. 
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Six Ingredient Vegan Lasagna

6/9/2021

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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.


​
vegan lasagna, easy vegan meals, dairy free
Main Dish
vegan
Yield: 12
Author: The Sensible Vegan
Six-ingredient Vegan Lasagna

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

Instructions

Nutrition Facts

Calories

252.5

Fat (grams)

8.25

Sat. Fat (grams)

2.3

Carbs (grams)

36.9

Fiber (grams)

4.4

Sugar (grams)

3.7

Protein (grams)

8.3

Sodium (milligrams)

380
https://www.thesensiblevegan.com/veganrecipes/six-ingredient-vegan-lasagna
2021 The Sensible Vegan, LLC
Did you make this recipe?
Tag @thesensiblevegan on instagram and hashtag it #thesensiblevegan
Created using The Recipes Generator
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Creamy Barbecue Mac and Cheese

12/14/2020

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easy vegan mac and cheese
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.
vegan tofu recipes
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.
the best vegan mac and cheese
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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

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Crunchy Chick'n Tacos

6/26/2020

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Vegan tacos
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.
vegan chicken
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.
vegan tacos
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
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Vegan Broccoli and Chick'n Penne

3/19/2020

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Vegan Chicken Recipe
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.
vegan chicken strips
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.
vegan pasta
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
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BBQ Tofu Pizza

7/21/2019

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vegan tofu pizza
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.
vegan pizza crust
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.

best vegan pizza
Saucy, spicy, meaty, cheesy, and only seven ingredients.

Author: The Sensible Vegan
Recipe Type: Pizza
Cuisine: Vegan
Serving: 3


​Ingredients:
  • 1 whole wheat pizza crust
  • 2 tbsps original barbecue sauce
  • 2 oz. Follow Your Heart Mozzarella Shreds
  • 3 oz. Hodo Foods Moroccan tofu cubes
  • 1/4 cup diced Vidalia onion
  • 5-6 banana pepper rings
  • 2 tsps sriracha sauce
Directions:
  • Remove crust from packaging and top with BBQ sauce.
  • Sprinkle cheese evenly atop sauce.
  • Add diced onions and banana peppers.
  • Break tofu into crumbles, and sprinkle atop pizza.
  • Bake according to crust packaging instructions.
  • Remove from oven, and drizzle with sriracha sauce.

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
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Easy Vegan Stir Fry

6/13/2019

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Easy vegan stir fry
..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.
vegan chicken
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.
Vegan Stir Fry
Savory, protein-rich, filling, and only four ingredients!

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


​Ingredients:
  • 2-16-oz. packages of frozen stir fry vegetables. I used the Whole Foods Market Brand.
  • 1 package of Gardein scallopini chick'n
  • 2 tbsps extra virgin olive oil​
  • 6 tbsps ginger soy sauce
Directions:
  • Prepare Gardein chick'n as indicated on package. 
  • Cut chick'n into strips and set aside.
  • Add two tbsps of evoo to heated wok and stir fry both packages of vegetables until fully cooked.
  • Add chick'n strips to vegetables and stir in ginger soy sauce until evenly distributed throughout.

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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Fish-free Tuna Salad

4/28/2019

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vegan tuna salad
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!
Good Catch Tuna
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.
vegan bread
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. 
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Protein-rich, filling, chunky, creamy, and only six ingredients!

Author: The Sensible Vegan
Recipe Type: Salad
Cuisine: Vegan
Serving: 3


​Ingredients:
  • 2 pouches Good Catch™ fish-free tuna
  • 1 tbsp organic vegenaise
  • 1  tsp dijon mustard
  • 1 tbsp sweet relish
  • 1/4 cup diced red onion
  • a pinch of cayenne pepper
Directions:
  • Combine all ingredients in a bowl and stir thoroughly. 
For Serving:​
  • potato chips, dill pickles, sprouted sourdough spelt bread, and lettuce
​
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
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Teriyaki Chick'n Stir Fry

3/20/2019

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Vegan chicken stir fry
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 chicken
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.
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Protein-packed, colorful, savory, and only six ingredients!

Author: The Sensible Vegan
Recipe Type: Entree
Cuisine: Vegan
Serving: 10


​Ingredients:
  • 3 cloves of garlic, minced
  • 1 16 oz. package of root vegetables (frozen) (sweet potatoes, carrots, parsnips, and red onion)
  • 1  16 oz. package of stir fry blend (frozen) (broccoli, carrots, green beans, onion, red bell peppers, and mushrooms)
  • 2 packages Gardein Mandarin Orange Crispy Chick'n 
  • 5 cups steamed quinoa
  • 5 tbsps  Teriyaki Sauce (low sodium)
Directions:
  • Prepare Gardein Chick'n without the sauce packets and set aside.
  • Add three tablespoons of water to a wok on high heat and stir in frozen vegetables with a wooden spoon.
  • Transfer vegetables to a seperate bowl.
  • Add chick'n and garlic to wok on medium heat.
  • Add in veggies and stir to cook evenly.
  • Add teriyaki sauce, and stir to coat evenly.
  • For Serving: Serve atop rice or quinoa
Nutrition Info: Serving size-1 cup    Calories: 510   Fat: 3g    Saturated Fat: 0.2g    Protein: 15.1g  Sugar: 12g    Fiber: 4g   Sodium: 460mg   Carb: 19g
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Vegan Taco Pizza

9/9/2018

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Vegan Taco Pizza
Last week was an exciting week. It's always great to receive product samples, and I was anticipating my package from VIVOTRIBE. The company makes ready-to-eat organic beans with flavors like Chimichurri, Pad Thai, and Miso Ginger. I was extremely impressed with the products, and I will do a seperate review post soon.

The first one I sampled was the Chimichurri. It's high in protein and packed with fresh flavors like organic parsley, organic cilantro, organic garlic, and fresh organic black beans.

​The delicious flavors immediately reminded me of tacos, but I had decided to make
vegan pizza for dinner. So, I decided to combine my love for both foods, and I created a taco pizza. 

This is a quick and easy vegan recipe. You can use your creativity to customize it, and make it your own. I look forward to hearing from you!
Vegan Taco Pizza
​Festive, flavorful, speedy,  spicy, and only nine ingredients to make!

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

Ingredients
  • One ( 2-count) package organic Stonefire Naan vegan crusts
  • 3 tbsps BeanVivo Chimichurri Black Beans
  • 1 tbsp vegan sour cream
  • 1/4 cup diced tomatoes
  • 1/4 cup sliced avocado
  • 1/4 cup shredded lettuce
  • 1/4 cup Daiya Classic Blend shreds
  • 1/4 cup diced red onion
  • 1/4 cup sliced jalapeno peppers
Instructions
  • Preheat oven to 400.
  • Spread vegan sour cream atop crust.
  • Spread Chimichurri beans atop crust.
  • Evenly add lettuce, tomatoes, avocado, and onions.
  • Bake 5-10 minutes.
  • Remove from oven and sprinkle with Daiya cheese.
  • Top with jalapeno peppers.

Nutrition Information
Serving size: 1/2 Naan Calories: 259  Fat: 10.8g  Saturated Fat: 2.9g 
Carbohydrates: 28g   Sugar: 3.2g   Sodium: 437mg  Fiber: 4g   Protein: 7g
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BBQ Seitan Pizza

8/6/2018

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Seitan Pizza
I have been on a seitan kick lately. We made vegan quesadillas using it, and that was a huge success. Since it was pizza night, I thought, why not give it a try on a pizza? The results had me thinking, "Why didn't I think of this sooner?" I mean, my BBQ chick'n pizza was the best by far, until I made this pizza. It is now my favorite and my husband's absolute favorite as well. He actually asked me to make it for lunch the next day, too.

Although this dish tastes absolutely amazing, I had to change a few things once I started calculating the nutrition information. The only thing I do not like about the recipe is that it is 900 mg of sodium per serving. YIKES! When I am shopping in stores, if I want to buy a packaged meal I always make sure the sodium is less than 500 mg per serving, If it's more than that, then I won't buy it. So basically, I would not purchase this pizza at the store because of the sodium content.

Granted, we barely consume sodium in our diet. The recommended daily allowance for sodium is between 1500 mg-2300 mg per day according to the American Heart Association, but then again that same organization also recommends eating meat and dairy so....Anyway, since I don't consume much sodium daily, I was not worried too much about the sodium content this time. But, for those watching their sodium intake I would: (a) cut the serving of cheese and seitan in half the next time I make it and use a different crust (the Stonefire Naan crust was 440 mg of sodium per serving) (b) make my own seitan and crust.

The best thing about this pizza is what I top it with after it comes out of the oven, Ol' Dirty Sheets Hot Sauce! I received a bottle of it in my swag bag when I spoke at The Cleveland Vegfest in Ohio. This stuff is the absolute truth! I use it on pizza, burritos, steamed veggies, etc. I need to get more because my bottle is on it's last leg. If you love hot sauce, this brand is unlike any brand I have ever tasted. You have to try it for yourself. You''ll thank me later. 
spinach and vegan cheese pizza
Of course, I cannot leave out my daughter! This is the pizza she made. She loves cooking and made this spinach and vegan cheese pizza.
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Sweet, spicy, cheesy,  packed with protein, and only six ingredients to make!

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

Ingredients
  • Two ( 2-count) packages organic Stonefire Naan vegan crusts
  • 4 tbsp low sodium BBQ sauce
  • 1/2 cup diced red onion
  • 1/2 cup baby spinach
  • 1/2 cup Daiya cheddar style shreds
  • 2/3 cups seitan strips
  • 2 tbsp hot sauce (optional) My favorite is Ol' Dirty Sheets!
Instructions
  • Preheat oven to 400.
  • Open package of seitan, place in bowl, and coat with 2 tbsps BBQ sauce.
  • Set aside.
  • Top crust with 1 tbsp BBQ sauce.
  • Sprinkle evenly 1/4 cup Daiya cheddar shreds, 1/4 cup red onion, 1/4 cup cup baby spinach, and top with 1/4 cup BBQ seitan strips.
  • Bake for 7-9 minutes.
For Serving
  • ​Drizzle with hot sauce and enjoy!

Nutrition Information
Serving size: 1/2 Naan Calories: 440  Fat: 14.5g  Saturated Fat: 3.5g 
Carbohydrates: 55g   Sugar: 13.7g   Sodium: 900mg  Fiber: 5g   Protein: 21g
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Seitan Quesadillas

7/29/2018

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Seitan recipe idea
I was standing in Whole Foods the other day waiting on the person in front of me to choose their item out of the mock meat section. As they blankly stared into the glass,  I knew they would be a while. I finally said "excuse me" and proceeded to grab two packages of seitan. They looked at me and said, "What are you gonna do with that?" I love when people ask me food questions! I proceeded to let them know and educated them about the product. They were so excited, I was happy, and I was feeling great about gaining a few new followers to my blog. 

Seitan is such a quick, versatile, inexpensive, and high-protein ingredient. It is made from cooked wheat gluten. I have used it in many meals, and on this particular day I wanted to make vegan quesadillas. My husband liked the idea, so we made it a family event. My husband, daughter, and I had a blast creating this meal, and I hope you enjoy the recipe!



Seitan recipe
Flavorful, filling, guac-tastic, nutritious, and only seven ingredients to make!

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

Ingredients
  • One package (12 count) Ezekiel 4:9 Sprouted whole grain tortillas
  • 1 package WestSoy by Yves Seitan Strips 
  • 1 tbsp extra virgin olive oil
  • 1 cup black beans
  • 1 cup diced red onion
  • 1 cup guacamole ( my homemade guac includes two avocados, diced red onion, fresh lime juice, and a pinch of sea salt (optional)
  • 1 1/2 cups Daiya Mozzarella-Style shreds
Instructions
  • Add 1 tbsp extra virgin olive oil to skillet on medium heat. 
  • Place tortilla in skillet.
  • Sprinkle evenly 2 tbsp cheese, 2 tbsp black beans, 1 tbsp red onion, 2, tbsp seitan strips, 1 tbsp guac, and 2 more tbsp cheese.
  • Place another tortilla on top and press with a spatula.
  • Allow to cook for 1 minute while pressing.
  • Flip tortilla with spatula and press for another minute until golden brown.
For Serving
  • ​Vegan sour cream, guacamole, mixed greens, and pico de gallo

Nutrition Information
Serving size: 1 whole quesadilla  Calories: 398  Fat: 11g  Saturated Fat: 3.5g 
Carbohydrates: 70.5g   Sugar: 2g   Sodium: 430mg  Fiber: 10.3g   Protein: 23.2g
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Raw Vegan Taco Salad

7/3/2018

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Raw Vegan Taco Salad
Burrito bowls, burritos, nachos, and salads are some of my favorite vegan recipes to make. I just finished my 21 Day Vegan Challenge group, and during the last week of the group I ate only a raw vegan diet. I felt really great, and I decided to start incorporating more raw meals into my week. I had decided to make taco salad for dinner, so I made a raw version and another version with tofu as well. Normally I make walnut meat, but I was out of walnuts. So, I improvised and hoped for the best. I used cashews instead, and I am so glad that I did! I will probably use cashews for this recipe from now on. The sweetness of the cashews combined with the seasoning that I used made the salad extraordinary. 
Cashew Meat
I don't know why I didn't think of making cashew meat before now! Sometime the best recipes happen accidentally. Occasionally I have a bunch of ingredients to put together, and I think it's going to make the best recipe...and it doesn't happen. I don't do that often, but sometimes what I think is great in my head doesn't translate as greatness to my taste buds with the finished product. Trial and error. Anyway, if you like cashews I think you will be pleased with this recipe.
Vegan taco salad
Fresh, zesty, packed with protein and fiber, and only 10 ingredients to make!

Author: The Sensible Vegan
Recipe Type: Raw Salad
Cuisine: Vegan
Serving: 1

Ingredients
  • 3 cups baby romaine lettuce
  • 1 cup (chopped salad kit containing chopped green cabbage, romaine, carrots, and green onions. Using a salad kit saves time!)
  • 1/4 cup diced red onion
  • 1/2 avocado
  • 1/4 cup grape tomatoes sliced
  • 1 cup cashews
  • 3 tbsps chili powder 
  • 1/2 tsp cumin
  • 1/2 tsp garlic powder 
  • 2 tbsps lime juice
Instructions
  • Soak cashews in warm water for 30 min. Drain and place into food processor.
  • Add lime juice to processor, and pulse until cashews reach a creamy, meaty, consistency.
  • Remove from processor, and stir in cumin, garlic powder, and chili powder. Set aside.
  • Add romaine lettuce and chopped salad to plate, and top with avocado, diced red onion, and tomatoes. 
  • Spoon cashew meat atop salad.
  • Adjust recipe to make more servings. Enjoy!

Nutrition Information
Serving size: 1 salad Calories: 187  Fat: 12g  Saturated Fat: 2g 
Carbohydrates: 25g   Sugar: 3.7g   Sodium: 171mg  Fiber: 12g   Protein: 8.5g
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Chickpea Kale Burger

1/25/2018

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Chickpea Kale Burgers
The idea started with a challenge I posted to my 21 Day Vegan Challenge Facebook page. Participants were required to list an ingredient and choose three ingredients off of the list to create a meal. Kale and sweet potatoes were both on the list, and as I was walking through the grocery store last night the idea hit me: Why not make some type of burger? So I did.
Vegan burger ingredients
So, I put my ingredients together and hoped for the best. A lot of my recipes are trial and error, and most of the time they turn out well. I didn't want to use black beans like I did in my previous vegan burger recipe, and I figured chickpeas would work just as well! They tasted great! They had just the right amount of crunch on the outside, and they were firm and exploding with flavor on the inside. I knew I would be on to something if they passed the husband taste test...
Tabatha and Kenny James
My husband is one of the hardest working people I know. He was exhausted going to work this morning and packed two burgers for breakfast. I got a call from him at 8:00 a.m., and he was fired up. He said, "I don't know what you put in those burgers, but they gave me so much energy!" I was so happy because not only did he like them, the superfood ingredients gave him a great energy boost for the day. Not caffeine. Not supplements. Just a fabulous plant based meal. When I started my vegan journey, he was so supportive, and encouraging, and I enjoy cooking great meals for such a great man. 
Chickpea Kale Burger
Savory, filling, tasty, energy-boosting, and only ten ingredients to make.

Author: The Sensible Vegan
Recipe Type: Burger
Cuisine: Vegan
Serving: 5

Ingredients
  • 2 1/2 cups steamed sweet potatoes 
  • 1/2 cup steamed blue curled kale
  • 1 cup cooked chickpeas
  • 1/2 cup whole wheat panko bread crumbs
  • 1/2 cup diced red onion
  • 1 tsp cayenne pepper
  • 2 tbsp nutritional yeast
  • 1 tsp cumin
  • 1 tbsp balsamic vinegar
  • 1 tsp liquid aminos
Instructions
  • Preheat oven to 375.
  • In a large bowl add sweet potatoes, kale, chickpeas, red onion, and bread crumbs.
  • Mix until thoroughly combined. I mix my burgers by hand.
  • Add in cayenne pepper, nutritional yeast, cumin, balsamic vinegar, and liquid aminos. 
  • Combine ingredients evenly and form equally shaped balls. (5 or 6 med. burgers)
  • Place onto cookie sheet or baking pan evenly spaced and press to form into burgers.
  • Cook for 25 min. Flip Burgers, and cook for another 20 min.
For Serving
Chips
Vegan Cheese
Lettuce
Ketchup
Buns or Rolls


Nutrition Information
Serving size: 1 burger Calories: 143  Fat: 1g  Saturated Fat: 0g 
Carbohydrates: 27.2g   Sugar: 4.1g   Sodium: 123mg  Fiber: 4.4g   Protein: 6g
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Apple Walnut Salad

1/5/2018

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Vegan apple walnut salad
One of my favorite things to order at Vito's Pizzeria and Ristorante is the apple walnut salad. If you are ever looking for vegan food in Alpharetta, GA, you should definitely check them out.  Their salad truly inspired my recipe. It's quick and simple to make, and it is packed with nutrition. There are so many health benefits to list, but I will just name a few. With ingredients like walnuts, apples, avocado, and mixed greens you get a heart healthy, protein-rich, fiber filled salad that is healthy, filling, and delicious. 
Apple walnut salad
Sweet, crunchy, creamy, nutritious, and only seven ingredients to make.

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

Ingredients
  • 4 cups baby spring mix
  • 1/2 cup chopped walnuts
  • 1 medium Granny Smith apple sliced
Avocado Sweet Apple Dressing
  • 1 avocado
  • 2 tbsp Bragg Apple Cider Vinegar
  • 1/2 tsp cracked black pepper
  • 4 tbsp raw apple juice
  • a pinch of sea salt (optional)

Nutrition Information
Serving size: 2 cups Calories: 278  Fat: 20g  Saturated Fat: 3.5g 
Carbohydrates: 21g   Sugar: 8g   Sodium: 55mg  Fiber: 10.2g   Protein: 6.2g
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Spicy Guacamole Pizza

12/9/2017

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Guacamole Pizza
According to statistics, over 3 billion pizzas are sold in the U.S. each year. I know I have eaten a lot of pizza in my lifetime, but after becoming vegan I gained a whole new appreciation for pizza pies. I enjoy making vegan pizza recipes and experimenting with different ingredients so I was really looking forward to incorporating guacamole instead of using traditional pizza sauce. 
Vegan cheese and spinach pizza
We always look forward to pizza night, and this is the pizza my five year-old daughter made. I have had several people contact me asking how they can get their children to eat the vegan food they prepare. One of the main suggestions I give is to allow them to be part of the entire process. Whether it's shopping for ingredients or preparing the meal, allow them to help! Pizza is a great kid-friendly vegan recipe, and fun for the entire family. Everyone can customize their own pizza.
Spicy guacamole pizza
Spicy, flavorful, filling, protein-packed, and only six ingredients to make.

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


Ingredients
  • 1 Naan Vegan Crust
  • 1/2 cup sweet corn
  • 1 /4 cup spicy black beans
  • 2 tbsps spicy guacamole
  • Sliced red onion
  • Sliced tomato

Instructions   
  1. Prepare Naan crust according to package instructions.
  2. Spread guacamole evenly atop crust.
  3. Top with corn, spicy black beans, tomato slices, and red onion.
​
Nutrition Information

Serving size: 1/2 Naan Calories: 280  Fat: 9g  Saturated Fat: 1.5g 
Carbohydrates: 44g   Sugar: 6g   Sodium: 443mg  Fiber: 6g   Protein: 9.3g
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Broccoli Salad

9/17/2017

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The first time I had broccoli salad was about three years ago, and it was pretty good. The only problem is that back then I was not vegan, and the salad contained cheese. Yesterday, I decided to make my own broccoli salad, and it turned out very well. Most traditional broccoli salads contain cheese and bacon, but this vegan broccoli salad is divine, and meat and dairy free.
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Broccoli has a long list of great health benefits. It contains sulforaphane, and it's what gives cruciferous vegetables their bitter bite. It is also what gives them their cancer-fighting power. Broccoli is also a great source of calcium, antioxidants, and many other vitamins and minerals.
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Crunchy, nutty, filling, tasty, and only five ingredients!

Author: The Sensible Vegan
Recipe Type: Main, Side, or Appetizer
Cuisine: Vegan
Servings: 10


Ingredients
  • 2.5 cups broccoli, chopped
  • 1/2 cup red onion, chopped
  • 3.5 cups chopped salad mix (saves time and money) The mix I used contained green cabbage, romaine, carrots, pumpkin seeds, green onions, cilantro, and blue and yellow tortilla chips.
  • 2 oz. raisins
  • 1/2 cup almonds, sliced

Instructions   
  1. Rinse and chop broccoli.
  2. Add additional ingredients and mix thoroughly.
For Serving
Serve with your dressing of choice. I used organic ginger soy sauce.
​
Nutrition Information

Serving size: 10  Calories: 75  Fat:  4.2g
Sat Fat: 0.3g Carbohydrates: 8g   Sugar: 5g    Sodium: 16mg
Fiber: 3g    Protein: 5g

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Fried Zucchini

9/8/2017

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It was an early morning for me today. I arrived at the gym at 4:30 a.m. and did a cardio and biceps/back workout. When I got home I was pretty hungry, and as I looked in the fridge the zucchini stood out. I was going to just slice it up and eat it raw, but I decided to try something new. I decided to fry it. I do not eat many fried foods, so this was a splurge for me. When I really want to go all out, I do a tofu scramble for breakfast, but today I needed something quick and simple.
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​Zucchini is such a versatile ingredient. It can be steamed, fried, or eaten raw. It is a great addition to salads, soups, and pastas, and the health benefits of zucchini are outstanding! It's loaded with vitamins and minerals, and studies show that it helps with the management of diabetes and helps reduce blood pressure as well. 
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Quick, tasty, crispy, amazing, and only five ingredients!

Author: The Sensible Vegan
Recipe Type: Main, Side, or Appetizer
Cuisine: Vegan
Servings: 2


Ingredients
  • 1 medium zucchini sliced
  • 2 tbsp Extra Virgin Olive Oil, I used extra virgin organic cooking spray.
  • 1/3 cup flour
  • 1/4 tsp coarse sea salt
  • 1/2 cup almond milk

Instructions   
  1. Slice the zucchini into thin even slices.
  2. Place zucchini in bowl of almond milk. 
  3. Remove from almond milk and dip zucchini in flour until evenly coated.
  4. Add zucchini to oiled pan on medium heat.
  5. Cook until crispy and golden brown on each side, turning frequently.
  6. Remove from heat.
  7. Sprinkle with coarse sea salt.
​
Nutrition Information

Serving size: 2  Calories: 195.5  Fat:  2.9g
Sat Fat: 0g Carbohydrates: 17g   Sugar: 1.8g    Sodium: 247mg
Fiber: 1.1g    Protein: 3g
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Spinach and Zucchini Penne Pasta

9/5/2017

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I have not posted many vegan pasta recipes, but after making this one I definitely had to share it! I normally add vegan crumbles to my recipes, but this time I opted for veggies. I added steamed spinach and roasted zucchini and created a fresh, healthy, tasty dish that feeds eight. I used all organic ingredients, and the cost was $18. 

I plan on using zucchini in more recipes. The health benefits are outstanding. 
Zucchini contains about 295 milligrams of potassium per cup. According to the American Heart Association, potassium can help control blood pressure because it lessens the harmful effects of salt. Zucchini is also a great source of vitamin C, it can be eaten cooked or raw, and it can even be used as a pasta substitute!
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Inexpensive, healthy, filling, flavorful, and only six ingredients!

Author: The Sensible Vegan
Recipe Type: Main, Pasta
Cuisine: Vegan
Servings: 8


Ingredients
  • 2 (16 oz) boxes of Penne Rigate
  • 3 cups steamed spinach
  • 2 (15.5 oz) jars of marinara sauce
  • 3 medium zucchinis, sliced and roasted 
  • 1 tbsp extra virgin olive oil
  • 1/4 tsp coarse sea salt

Instructions   
  1. Prepare pasta.
  2. While pasta is cooking, wash, slice, and dry zucchini with paper towel. Preheat oven to 425, coat zucchini with olive oil, place on foil lined cookie sheet, and sprinkle with sea salt. Cook for five minutes, turn, and cook an additional 2-3 minutes until tender. 
  3. Drain pasta and add in marinara, spinach, and zucchini.
  4. Stir to evenly combine ingredients.
​
Nutrition Information

Serving size: 2 cups pasta  Calories: 476   Fat:  2.5g
Sat Fat: 1.2g Carbohydrates: 95g   Sugar: 12.6g    Sodium: 120mg
Fiber: 6.6g    Protein: 16.1g
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Asian Chick'n Tacos

8/23/2017

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Who doesn't love tacos? They are a quick, easy, and inexpensive meal. I spent under $20 on ingredients that would feed eight people. The recipe is simple, and the end result is savory and delicious. This is the perfect vegan taco recipe for family night or any night!
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Simple, savory, and quick tacos using only eight ingredients!

Author: The Sensible Vegan
Recipe Type: Main, Tacos
Cuisine: Vegan
Servings: 8


Ingredients
  • 1 (8 oz) package of Tofurky Slow Roasted Chick'n
  • 1/2 cup romaine, shredded
  • 1/3 cup broccoli chopped
  • 1/2 cup radicchio, shredded
  • 1/4 cup green onions, diced
  • 1/4 cup celery, diced
  • 1 package of tortillas (8 count)
  • 1 cup ginger soy sauce

Instructions   
  1. Prepare Tofurky as stated on the package. Let cool. Add to bowl.
  2. In a separate bowl combine romaine, broccoli, radicchio, green onions, and celery.
  3. Warm the tortillas and prepare tacos by adding salad mixture to tortillas.
  4. Top with chick'n.
  5. Drizzle taco with ginger soy sauce.
​
Nutrition Information

Serving size: 1 taco  Calories: 238.8   Fat:  5.8g
Sat Fat: 0.2g Carbohydrates: 32.8g   Sugar: 4.3g    Sodium: 497mg
Fiber: 4.6g    Protein: 14.4g



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Chick'n Salad Wraps

8/8/2017

 
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Now that school is back in session, I am very focused on quick and easy vegan meals. All of the recipes that I post are ten ingredients or less already, but when you're preparing for school, preparing for work, and preparing healthy and delicious meals for your family, every minute counts! This recipe has over 15 grams of protein per serving, and the chick'n salad can be used in wraps, sandwiches, salads, or eaten alone. It only takes about 10 minutes to make.
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This chick'n salad is protein-packed, fools non-vegans, very tasty, and uses only eight ingredients!

Author: The Sensible Vegan

Recipe Type: Main, Chicken Salad
Cuisine: Vegan
Servings: 4


Ingredients
  • 1 (8 oz) package of Tofurky Slow Roasted Chick'n
  • 1/2 cup celery chopped
  • 1/3 cup onion chopped
  • 4 tbsps Vegenaise
  • 1/4 tsp sea salt
  • 1/4 tsp pepper
  • Two Medium-sized Tortillas
  • 2 cups baby spring mix

Instructions   
  1. Prepare Tofurky as stated on the package. Let cool. Add to bowl.
  2. Add onions and celery to bowl.
  3. Add vegan mayo, salt, and pepper.
  4. Warm tortillas and top with baby spring mix and chick'n salad.
  5. Roll tortillas into wraps and cut in half.
  6. Refrigerate remaining portion.

Nutrition Information

Serving size: 1/2 wrap  Calories: 158   Fat:  14.3g
Sat Fat: 0.9g 
Carbohydrates: 10g   Sugar: 1g    Sodium: 470mg
Fiber: 3g    Protein: 15g

What do you use in your vegan chick'n salad recipe? Please tag me in your recipe photo #thesensiblevegan. Thank you!

Lettuce Wraps

7/16/2017

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walnut meat lettuce wrap
It is day three of my Dr. Sebi challenge. After watching one of his videos, I decided to try his food plan for one week eating all alkaline foods. An alkaline diet helps balance the body's pH levels. By eating more alkaline and less acidic foods, studies show that this can help prevent plaque formation in blood vessels, prevent kidney stones, build stronger bones, and much more. This Thursday will be the end of my challenge week, and I will post a detailed review. I created this recipe using only food items from his nutrition list. It is a simple and easy vegan recipe, and the taste and texture make it the perfect meat substitute. 
 
sliced cucumbers and homemade guacamole
Not only did I use my homemade guacamole for this recipe, it was a great snack paired with fresh cucumbers as well.
meatless lettuce wraps
Meaty, flavorful, filling, and only six ingredients!

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

Ingredients
  • 2 cups garbanzo beans, drained
  • 1 cup tomato basil sauce
  • 1 cup walnuts
Guacamole (for serving)
  • 2 medium avocados
  • 1/2 cup red onion, diced
  • 1 tbsp lime juice
  • pinch of coarse sea salt (optional)
Instructions   
  1. Add garbanzo beans to food processor and puree.
  2. Add walnuts to food processor until thoroughly blended with garbanzo beans.
  3. Remove mixture from processor and spoon into bowl.
  4. Stir in tomato basil sauce.
  5. Place mixture atop romaine lettuce and top with guacamole and diced red onions.

Nutrition Information

Serving size: 2 tbsps walnut "meat" Calories: 119  Fat:  8.8g
Sat Fat: 0.9g  Carbohydrates: 9.4g   Sugar: 1.5g    Sodium: 91mg 
Fiber: 3.5g  Protein: 4g
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Tunaless Salad

7/8/2017

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tunaless salad
Before becoming vegan, fish was part of my weekly diet. Often times, tuna salad was my go-to meal. Now that I am vegan, many people say to me, "I mostly eat fruit and vegetables, but I still eat fish and chicken." I used to be that person, but not any more. When I researched about tuna, I was both shocked and saddened. Knowledge is definitely power! So I created this meatless version that tastes better than any tuna sandwich I ever had in the past. 
making tunaless salad
The taste and texture are extremely similar to tuna, except for the fact that no fish were harmed in making this vegan recipe!
tunaless salad
Tasty, filling, hearty, tunaless, and only six ingredients!

Author: The Sensible Vegan
Recipe Type: Main
Cuisine: Vegan
Serving: 5

Ingredients
  • 2 cups garbanzo beans
  • 3 tbsps garlic hummus
  • 1/2 cup red onion, diced
  • 1/2 tsp garlic powder
  • 1/2 tsp cumin
  • 1/2 tsp ground black pepper
  • pinch of coarse sea salt (optional)
Instructions   
  1. Add ingredients to food processor starting with garbanzo beans.
  2. Pulse until ingredients are well combined.

For Serving
I used seeded bread and made a sandwich with curly kale and sliced tomatoes.

Nutrition Information

Serving size: 3 tbsps Calories: 105  Fat:  2.4g
Sat Fat: 0.1g  Carbohydrates: 16.4g   Sugar: 2.9g    Sodium: 117mg 
Fiber: 5g  Protein: 5g


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Spicy Mini Pizza

6/6/2017

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Pizza night is a fun time at our house, and on this particular night we decided to make mini personalized pizzas instead of a large vegan pizza. My five year-old daughter was super excited and talked about making pizzas all day. This was a big deal. 
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You see, pizza night is about more than just making pizza. It is also a time where my daughter can taste and learn about fresh, healthy ingredients, participate in putting recipes together, and feel a sense of pride about the finished product. We talk, laugh, and make special memories that are priceless. The great food is an added plus! 
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 ​Spicy, cheesy, crunchy, the perfect size, and only six ingredients to make!

Author: The Sensible Vegan
Recipe Type: Main
Cuisine: Vegan
Serving: Two

Ingredients
  • 1 spelt English muffin
  • 2 tbsps pizza sauce
  • 3 cubes sliced Daiya Jalapeno Havarti Style cheese
  • 4 white mushrooms slices
  • 2 tbsps diced red onion
  • 1/4 cup baby spinach

Instructions   
  1. Preheat oven to 400. Spread both halves of English muffin evenly with pizza sauce.
  2. Top with cheese. 
  3. Bake until English muffin is slightly brown and cheese starts melting.
  4. Add spinach, mushrooms, and red onion and bake until English muffin is golden brown.

Nutrition Information

Serving size: One muffin half Calories: 191  Fat:  10.5g
Sat Fat: 6.3g  Carbohydrates: 20g   Sugar: 1.3g    Sodium: 416mg 
Fiber: 2.5g  Protein: 3.4g

​What are your favorite pizza toppings? I'd love to hear from you and see your variation of the recipe as well! Post your recipe photos #thesensiblevegan. Thank you!
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Fresh Veggie Wrap

6/6/2017

 
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When you take some of your favorite fresh veggies and put them in a vegan wrap recipe, something great happens. You get a quick, easy, nutritious and delicious meal. Wraps are also great for meal prep the next day and throughout the week. There are so many veggies and dressings to choose from, they never get old!

Whenever I choose veggies, I think about the health benefits as well. For instance, yellow squash is packed with vitamins. It also has anti-cancer properties and improves cardiovascular and prostate health. When combined with other fresh vegetables, the health benefits are phenomenal.

It gives me a great feeling when I know I am providing my family with healthy, wholesome, and nutritious meals. Vegan wraps are very kid-friendly as well. My daughter chooses her veggies and designs her own wrap, and I love spicy foods, so my wraps usually have an element of heat. My husband likes fresh and savory wraps. There is literally something for everyone to enjoy!
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Fresh, zesty, light, nutritious, and only seven ingredients!

Author: The Sensible Vegan
Recipe Type: Main
Cuisine: Vegan
Serving: One

Ingredients
  • 1 whole wheat tortilla
  • 1 cup arugula
  • 1/4 cup red onion
  • 2 slices of tomato
  • 1 tbsp avocado
  • 2 tbsp zesty lemon hummus
  • 2 slices yellow squash

Instructions   
  1. Warm tortilla for 30 seconds in microwave.
  2. Spread zesty lemon hummus evenly over tortilla.
  3. Top with arugula, red onion, sliced tomato, sliced squash, and avocado
  4. Wrap ingredients and enjoy!
For Serving
Pair with your favorite chips or side dish!

Nutrition Information

Serving size: One whole wrap  Calories: 239  Fat:  9.1g
Sat Fat: .25g  Carbohydrates: 24g   Sugar: 3.9g    Sodium: 358mg 
Fiber: 6g  Protein: 8g

​What are your favorite wrap ingredients? Please comment below. Post your recipe photos #thesensiblevegan. Thank you!
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    About Tabatha James

    Tabatha James is a wife, mom, and children's book author who loves creating vegan recipes with 10 ingredients or less!

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