The Sensible Vegan

  • About Tabatha
    • Contact Tabatha
  • FAQ
  • Vegan Recipes
    • Vegan Blog
  • Vegan Reviews
  • Snack Box
  • Holistic Nutrition Program
    • FAQ
  • About Tabatha
    • Contact Tabatha
  • FAQ
  • Vegan Recipes
    • Vegan Blog
  • Vegan Reviews
  • Snack Box
  • Holistic Nutrition Program
    • FAQ

Family & Kid-Friendly Favorites

BBQ Tofu Pizza

7/21/2019

0 Comments

 
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
0 Comments

Easy Vegan Stir Fry

6/13/2019

0 Comments

 
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
0 Comments

Fish-free Tuna Salad

4/28/2019

0 Comments

 
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. 
Picture
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
0 Comments

Teriyaki Chick'n Stir Fry

3/20/2019

0 Comments

 
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.
Picture
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
0 Comments

Vegan Taco Pizza

9/9/2018

0 Comments

 
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
0 Comments

BBQ Seitan Pizza

8/6/2018

0 Comments

 
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.
Picture
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
0 Comments

Seitan Quesadillas

7/29/2018

0 Comments

 
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
0 Comments

Raw Vegan Taco Salad

7/3/2018

0 Comments

 
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
0 Comments

Chickpea Kale Burger

1/25/2018

0 Comments

 
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
0 Comments

Apple Walnut Salad

1/5/2018

0 Comments

 
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
0 Comments
<<Previous

    About Tabatha James

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

    Picture

    Vegan Categories

    All
    Holiday Dessert Ideas
    Vegan Appetizers And Sides
    Vegan Breakfast
    Vegan Burgers
    Vegan Desserts
    Vegan Energy Bars
    Vegan Meals
    Vegan Pizza
    Vegan Salad
    Vegan Snacks
    Vegan Soup

    RSS Feed

    Vegan Children's Book
Picture




 ​​              ©2019 thesensiblevegan.com                                 ALL RIGHTS RESERVED.