 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
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 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  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!  Festive, flavorful, speedy, spicy, and only nine ingredients to make!
Author: The Sensible Vegan Recipe Type: Entree Cuisine: Vegan Serving: 2 Ingredients
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  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.  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.  Sweet, spicy, cheesy, packed with protein, and only six ingredients to make!
Author: The Sensible Vegan Recipe Type: Entree Cuisine: Vegan Serving: 4 Ingredients
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  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!  Flavorful, filling, guac-tastic, nutritious, and only seven ingredients to make!
Author: The Sensible Vegan Recipe Type: Entree Cuisine: Vegan Serving: 6 Ingredients
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  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.  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.  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
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  Out of all of my recipes, I enjoy making veggie burgers the best, and vegan pizzas are a close second place. I am so happy to see that more and more stores are carrying a variety of plant based burgers. I am also seeing restaurants starting to add them to the menu. Times are changing! It's fun eating out and trying out the latest veggie burger, but my favorite by far is homemade. Usually around the spring and summer holidays I hear conversations about grilling out and burgers and what not. People excitedly talk about what they are putting on the grill, and that is when I mention veggie burgers. I am amazed at the comments, and people often ask for recommendations. When I tell them I make my own, they genuinely ask, "Well, how do you do that?" I share my recipe, and a day or two later I get a message where someone excitedly tells me that the veggie burgers were a hit and tasted better than meat burgers. I love hearing these reports, and it is encouraging to be able to let people know that they can add plant based options to the menu. It's another seed planted. These burgers are a variation of my original sweet potato black bean burger recipe.  This is a quick and easy veggie burger recipe packed with protein, fiber, and an abundance of flavor. You just add all of the ingredients to one bowl, form your burgers, and grill away!  Thick, juicy, protein-packed and only nine ingredients to make.
Author: The Sensible Vegan Recipe Type: Burger Cuisine: Vegan Serving: 8 Ingredients
Fries Guacamole Vegan Cheese Lettuce Tomato Ketchup Buns or Rolls Nutrition Information Serving size: 1 burger Calories: 213 Fat: 1g Saturated Fat: 0g Carbohydrates: 41.3g Sugar: 4.4g Sodium: 69.4mg Fiber: 5g Protein: 6.4g  I received some amazing products from Blue Mountain Organics. The company sent me the organic almond and organic cashew My Nutty Mylk to try. In addition to being USDA certified organic, they are also PALEO friendly, dairy free, contain no additives, gluten free, and Non GMO. I look forward to using them in sauces, savory dishes, and vegan desserts as well. Since I was responsible for bringing dessert to a work function, I decided to incorporate the cashew mylk into my recipe.  I had a few different dessert ideas, but I finally decided to make the chocolate bark with my daughter's help. We had so much fun making the chocolate peppermint bark during the holidays, and I knew that this would be a blast as well. This recipe does not require many ingredients, and it's definitely kid friendly. In between munching on the dark chocolate peanut gems, we stirred, sprinkled, and made this recipe come to life. The creamy cashew mylk is so silky, rich and smooth that it made me think of at least four other recipes where it will be featured in the near future.  Rich, smooth, creamy, crunchy, sweet, nutty, and only five ingredients to make!
Author: The Sensible Vegan Recipe Type: Dessert Cuisine: Vegan Serving: 10 Ingredients
Serving size: 2 pieces Calories: 177 Fat: 12.3g Saturated Fat: 7.7g Carbohydrates: 17g Sugar: 8.4g Sodium: 37mg Fiber: 4g Protein: 3g |
About Tabatha JamesTabatha James is a wife, mom, and children's book author who loves creating vegan recipes with 10 ingredients or less! Vegan Categories
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