Red Bean Cakes

1 Tbsp of water
1 small red onion
1 small red pepper chopped and seeded
1/2 cup chopped celery
1 large garlic clove minced (I use a garlic press)
1/2 tsp paprika
1/2 tsp dried thyme
1/4 tsp cayenne pepper, or to taste (we use double, we like it spicy)
Sea salt and fresh ground pepper to taste
2 cans (12oz) of red beans (pinto, kidney or other red ones) drained and rinsed
1 cup cold cooked brown rice
2 Tbsp fresh minced parsley
1 egg white
1/2 cup spelt flakes (or ground oats if you don’t have spelt flakes)
Coconut oil

Heat the water in a large skillet over medium heat. Add the onion, bell pepper, celery garlic, spices. Cook, stirring occassionally, until vegetables are softened. Season with the sea salt and pepper to taste – set aside to cool (VERY IMPORTANT – if you do not cool this mixture, it will make the batter to runny too form into cakes)

In a food processor combine the beans, rice parsley, cooked vegetable mixture, egg white and spelt flakes. Pulse to blend, leaving some texture in tact. If you find the mixture to runny, add more spelt flakes. If you find it too thick, add a bit of water. Shape into patties and set aside.

Melt a bit of coconut oil in a large skillet on medium heat. Add the bean cakes, turning once, until browned on both sides, about 7-10 minutes. Keep them warm in the oven on “low” while you prepare the rest of your meal, or you can choose to serve them with Creamy Almond Sauce.

Also seen in the photo: steamed kale with hemp hearts and a small mixed greens salad.

How much fiber do you need daily? Are you getting enough?

When you first start adding beans into your daily nutritional plan you may find your body takes a while to adjust to the added fiber. You will likely experience more gas than normal, and yes increased flatulence, or farting. NOTE: this is perfectly normal!!! Most people in North America eat very little fiber. The Mayo Clinic recommends women eat 21-25g a day and men should consume 30-38g of fiber daily. The average North American though only gets about 12-15g a day, less than half the recommend daily amounts. This is staggering.

When we eat at home, we eat a 90% vegetarian diet. I often get asked “where do you get your protein”? I can tell you that a bowl of black bean soup has the same amount of protein as an 8oz steak. BUT the beans have about 15g of fiber, are high in minerals like iron, calcium, and potassium and are also LOW in fat and have NO cholesterol. The steak on the other hand – while it does have protein and some iron – is HIGH in saturated fat, cholesterol and has ZERO fiber.

Are you aware that all meat has NO fiber? None, nada, zip, zero, zilch. Now while I’m not suggesting you eat vegetarian – I am suggesting that most of us could stand to eat more fiber on a daily basis. Beans are a great way to get heaps of fiber and they taste great.

Fiber is a necessary part of a healthy diet. It helps act like a broom by moving the food along in our intestines faster. Most people don’t like to talk about bowel movements, but you should have one per day at the minimum. Actually one for every meal you eat – food in = food out. So if you are not THAT regular, try these bean cakes and the other recipes this month and see if we can’t get you in the bathroom a bit more often.

To your good colon health!

Source: http://www.formerfatguyblog.com/

6 tablespoons stick butter
1 cup Equal® Spoonful*
1 large egg
2 tablespoons 2% milk
1 teaspoon vanilla extract
1 1/4 cups all-purpose flour
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3/4 cup spreadable fruit of choice

1. Beat butter and Equal® until well combined. Mix in egg, milk and vanilla until blended. Gradually beat in combined flour, baking powder, baking soda and salt.
2. Shape dough by teaspoonfuls into balls. Place on sprayed baking sheets. Press thumb deeply into dough to form a “thumbprint” indentation. Bake in preheated 350°F oven 11 to 13 minutes or until firm to the touch. Remove from baking sheet and cool completely on wire rack. Store in airtight containers at room temperature.
3. Fill each cookie with about 1/2 teaspoon spreadable fruit just before serving.

Makes about 2 dozen.

* May substitute 24 packets Equal sweetener

Nutrition Information Per Serving:
calories 58, protein 1 g, carbohydrate 8 g, fat 3 g, cholesterol 16 mg, sodium 46 mg.

Food Exchanges: 1/2 starch, 1/2 fat.

Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®.

Veganism is a fairly restrictive dietary choice, though it’s getting easier – and plenty of vegans report that it’s really not difficult at all.  According to research, only about 2.5% of the American population is vegetarian, with strict vegans being but a fraction of that number. No one disputes that vegan fare is gentler on the planet. For now, though, forget tofu and sprouts side of things. Let’s begin with what’s clearly most important: dessert.

Old-Fashioned Extra-Rich Chocolate Cake

Image via jorgempf

Someone has to make sacrifices for the greener good, and it might as well be you with this chocolate cake. Anything for a good cause, right? This Depression-era egg-free and hence vegan chocolate cake recipe (originally conceived to save cash) seems fitting for the current economic times, but truth be told it is delicious no matter what’s happening on Wall Street. According to the recipe publisher it is also “absurdly easy”, and there is no disagreeing with that.

Vegan Chocolate Coconut Cream Pie

Image via Blair Christensen

Taking coconut cream pie and making it even better with the chocolate and the vegan factor, this vegan chocolate coconut cream pie recipe will not disappoint. It is fudgy and rich while also being cool and creamy. Just don’t indulge too often – although vegan desserts typically have less fat and fewer processed ingredients than conventional desserts, they aren’t really health foods.

Spicy, Savory Vegan Pumpkin Pie

Image via pbody

This insanely delicious vegan pumpkin pie recipe will be a hit at Thanksgiving. Start practicing your pie making skills now. Pumpkin is actually quite nutritious; it was a staple of Native Americans and rivals yams and sweet potatoes for vitamin A (as beta carotene) content. It’s also very high in vitamin C – and, trivia hounds will be happy to know that 1 cup of pumpkin contains more potassium than a banana. The lack of butter in the crust makes this dessert relatively healthy.

Banana Chocolate Oatmeal Cookies

Image via bcmom

Not just rich chocolate. Not just fresh banana. Not just chewy oatmeal. All three, in one impossibly tasty cookie. To quote a taste tester who shall remain nameless, it’s pretty much foreplay in your mouth. Don’t add peanut butter or you may die of ecstasy. The best part about these amazing cookies is that they’re vegan.

Vegan Fudge

Image via Powellizer

Fudge is one of those seasonal desserts that is simple yet easy to screw up. Add earth-friendly into the mix and a good vegan fudge recipe is hard to find. This one is incredibly delicious and also amazingly simple. Add nuts to make it even better because, well, everything is better with nuts.

Double-Chocolate Vegan Brownies

Image via bloggyboulga

Your friends won’t believe you when you tell them these are both vegan and low-fat. Probably best to leave out this information entirely. One of the best vegan brownie recipes as tried and tested. Very rich, moist and chewy, too.

Now for some healthier but no less tasty fare: best vegan salads. (No iceberg to be found.)

Tropical Salad

Images via hojusaram ingserban, fxp

The truth is that anything can make a salad. No leaves need to be involved. For example, non-vegans can enjoy the classic Caprese (mozzarella, tomato, basil), and simple sliced fruit and berries is always a delicious combination, too. A great vegan leafless salad is cubed mango, sliced avocado and sliced pink grapefruit. It’s refreshing, surprisingly filling thanks to the high (but healthy) fat avocado, and just unusual enough to shake up the standard salad routine. Plus it’s really easy to make.

Classic 3 Bean Salad

Image via Zesmerelda

There are a number of ways to configure the three-bean salad – most classic recipes call for green beans, kidney beans and garbanzos (chickpeas) marinated in an Italian olive oil herb dressing. But you can use any cooked beans you like, including leftovers. White beans are great, as are pintos. The blend is high in protein and easy to make, which makes vegan bean salad a perfect lunch.

Healthy Vegan Pasta Salad

Image via Miss Pupik

Forget the saturated fat-fest of those gluey picnic pasta salads. This vegan pasta salad recipe is loaded with veggies and drenched in healthy fats. The pasta gives it just enough substance and it’s simple enough to cook up a big batch for several days of delicious vegan lunches. (Note: the recipe calls for olives, but the image above shows an olive-free version. You can add or eliminate whatever veggies you prefer.)

Classic (Vegan) Caesar Salad

Image via WordRidden

One of the most popular of all salads combines just the right mix of crunchy Romaine lettuce, creamy savory dressing and crusty croutons. This version leaves out the egg, anchovy and cream for a tasty, tangy vegan Caesar salad – rest assured no guest will notice that it is missing the standard ingredients.

Peas ‘n Greens Salad

Image via Crystl

This is a really delicious salad, especially when it’s chilled a bit. Peas are buttery and substantial and always make a salad better. The recipe calls for black eyed peas but green peas are even better because the sweetness plays off the onion. The greens are dressed with a terrific lemony olive oil blend that makes the whole thing sing. (Note: tomatoes have not been added in this image; the recipe is completely variable according to your tastes.)

Wild Rice Salad with Pecans and Oranges

Images via Fresh Approach Cooking and jslander

This is simply delicious. The chewiness of the wild rice paired with the sweet crunch of pecans and the tart burst of flavor from the oranges makes for an addictive vegan salad. You’ll find yourself making this complete protein wild rice salad again and again. With only a handful of ingredients, it’s very easy to make and quite healthy, too.

Moving on to the fun stuff: finger foods, hors d’oeuvres, and appetizers.

Sun Dried Tomato and Olive Tapenade

Image via YumSugar

This incredibly rich, pungent and fruity spread is great with toast points or warm cubes of foccaccia bread. The tart acidic flavor of the tomatoes blends perfectly with the oiliness of the olives to create a truly flavorful and easy-to-make party favorite. Try out vegan sun dried tomato and olive tapenade today.

Balsamic and Basil Bruschetta

Image via Jeffrey Beall

Everyone loves bruschetta – it’s hot and crusty and perfect for soaking up the delicious juice of garlic and chopped tomatoes. This vegan bruschetta leaves out the cheese but is still rich and tasty, with the basil offering a classic cool note.

Vegetarian Mini Meatballs

Image via Special*Dark

Carnivores won’t miss the standard tiny sausages when you serve up these completely meat-free vegan “meatballs“. These little guys are sweet and spicy and use GimmeLean mock meat, a pretty tasty mock meat. You can also use tempeh or wheat meat, but the recipe as is works very well. Recommended: go a little stronger on the seasonings.

Baked Sweet Potato Fries

Image via Kanko*

These are awesome anytime – for guests, as a snack, late at night after a pub crawl. They are low fat and since yams are one of the healthiest vegetables around, they are actually a completely healthy version of French fries. They manage to achieve something very rare indeed: certified delicious “junk food” that is 100% healthy and vegan. What makes vegan sweet potato fries healthy (aside from the ingredients) is the cooking method: baked instead of fried.

Mini Cheese ‘n Chive Muffins

Image via British Cheese

These tasty little muffins are great as a snack any time, not just for entertaining. Normally vegan cheese doesn’t go over too well, but because it is baked into the muffins, it simply lends a great flavor without imparting any odd texture. Vegan cheese and chive muffins are easy to whip up, and cheap.

Spicy Roasted Nuts

Image via MyRecipes

Great to bake up in large batches for easy snacking and serving anytime, this vegan spicy roasted nut recipe is sure to be a hit. Perfect for beer and the game or late-night healthy munching. For a slightly saltier version use cashews and peanuts instead of pecans.

Corn Fritters

Image via Laura B

Don’t laugh – these are seriously amazing. They’re also ridiculously easy to make. Vegan corn fritters are simple, cheap, and delicious. They’re a little bit like crab cakes, only vegan, of course. You can even eat the leftover ones cold the next morning with maple syrup and vegan sausages. (Or real sausage, if you’ve had enough of the veg.)

Vegetable Samosas

Image via kspoddar

Anyone who’s enjoyed Indian food has no doubt quickly grown addicted to the deliciousness that is the samosa. These deep fried pillows of tastiness aren’t exactly healthy, but as an occasional treat, they’re a nice vegan addition to the snack roster.

Source: http://webecoist.com/

Sustainable Sangria

(Image via BBC)

Sangria is a delicious, luscious drink that will get you completely sozzled if you aren’t careful. That’s owing to the alcohol-infused fruit the drink is chock full of. It’s very easy to make. Soak fruit overnight (any combination of chopped organic fruit like apples, pearls and oranges) in a good value red wine and you’ll have to keep your guests from guzzling the pitchers. Try the Organic Wine Company for earth-friendly red wine. Don’t use your best wine for this drink – the fruit will change the wine’s flavor too much for anyone to notice if you shelled out for the expensive vintage.

Eco Margarita

(Image via Square Meal)

Margaritas were sooooo cool in the 80s. But with all the fantastic artisanal tequilas showing up these days, it would be a shame to bypass this classic drink. Best over ice – blending is for wimps. A margarita needs only 3 things: fine tequila, fresh squeezed lime juice, and a splash of triple sec, preferably Cointreau. Forget the simple syrup and nasty premade mixes. A true margarita should be tart and bracing. A great organic, artisanal tequila to try is Dos Lunas, but there are hundreds, so experiment and explore.

Flower Child

(Image source unknown)

Hey, it’s tea time somewhere! Try this delicious tea-infused cocktail from SmartsCo. It’s sophisticated, complex and, of course, green. The original recipe doesn’t say to rim the glass with sugar but it would make a nice sweet finish on a very floral drink.

Recipe per drink:
2 oz. Square One Organic Vodka infused with Numi Organic “Velvet Garden” white rose tea
1 oz. hibiscus flower concentrate
1/2 oz. fresh organic lemon juice
1/2 oz. Cointreau
Dash of Peychaud bitters

Mix all ingredients in a cocktail shaker and shake for 30 seconds.  Strain into martini glass.  Garnish with a rose petal (if available) or a lemon twist. To infuse: Place 6 teabags per 750 ml. of vodka. Let stand for 4-6 hours, then remove bags.

You’re My Kir

(Image via wikimedia)

If you want to impress your date, make a kir royale. This sweet, romantic drink is easy. All is requires is organic champagne and raspberry liqueur. However, if you can get your hands on some fresh organic raspberries, simply drop a few into the glass for an elegant and sensual drink.

Green Mark

(Images via Domino and Maker’s Mark)

Who knew Maker’s Mark had gone sustainable? It’s true, “with its distillery situated on a state-certified nature preserve and with its state-of-the-art recycling and wastewater treatment. Recently, Maker’s Mark began using anaerobic digestion, a process that turns waste into bio-gas that is used for energy, offsetting up to 30 percent of the distillery’s natural gas use. Katz and Lindgren said a big company such as Maker’s Mark could serve as an example for the Slow Food movement.” Use this American bourbon whisky in a number of recipes, such as a Manhattan – or simply enjoy it neat.

Classic Martini

(Image via sizsez)

Square One makes a terrific, pure organic vodka you’ll love. Try it in the classic martini. Shaken or stirred, it’s bound to please your senses. About.com has the original famed recipe. Modern tastes often go sans gin and easy on the vermouth; tinker till you find what you like. If your guest says “very dry” then you’ll want to leave out the vermouth entirely. And if those little swords are any indication, you’ll be vanquishing your inner demons in no time.

Ingredients:

• 2 1/2 oz gin
• 1/2 oz dry vermouth
• 1 green olive or lemon twist for garnish
• orange or Angostura bitters (optional)

Preparation:

1. Pour the ingredients into a mixing glass filled with ice cubes.
2. Stir for 30 seconds.
3. Strain into a chilled cocktail glass.
4. Add a dash of orange or Angostura bitters if desired
5. Garnish with the olive or lemon twist.

The Overflowing Cup

(Image via the Kitchn)

Use an organic gin, like Distillery 209, for this eco twist on the traditional Pimm’s Cup #1. Mix one part alcohol with 3 parts organic lemonade or lemon soda (you can also use ginger ale). Crush a few mint leaves in ice and mix. Add a twist of lemon, slice of orange, and a slice of cucumber. Serve to your most parched friend…you know, the one who won’t stop talking about hypermiling.

For the Morning After: Blueberry Hemp Shake

(Image via Gliving)

This healthy shake is loaded to the gills with antioxidants. There’s only one thing missing from it: liquor. Add a hefty splash of organic vodka for a buzz of good health the morning after. Think of this as hair of the eco-friendly dog. You’ll need:

1 1/2 Cups Pure Water

5 TB Hemp Seeds

3 TB Agave Nectar

1 TB Coconut Butter (optional)

1 Tsp. Vanilla Extract

1 10oz Package of Frozen Wild Blueberries

1 Cup Frozen Banana

Pinch of Sea Salt

Cruise over to GLiving for further instructions.

Real Green Apple Martini

(Image via The Having Fun Club)

Forget the gross corn syrup green apple mix. Simply shake organic vodka over plenty of ice and float with a slice of fresh organic green apple. Garnish with lime.

Bloody Good Mary

(Image via Wikimedia)

There’s nothing like liquid vegetables to get your 5 a day. This one is practically lunch thanks to its delicious skewer of treats. Make sure to choose organic foods only.

1 1/2 ounces vodka
1/2 cup tomato juice
2 teaspoons fresh lemon juice
Worcestershire sauce to taste
Tabasco to taste
1 skewer with: two large green olives, one lime wedge, one pepperoncini, one large cooked American farmed shrimp, one large chunk blue cheese
1 large celery stick

Combine all liquid ingredients over ice, shake or stir very well, and serve with skewer and celery stick garnish.

Source: http://webecoist.com/

1. Go grassfed.

(Image via chewingthecud)

Grass is the cow’s natural diet, and it makes for healthier animals and tastier meat. Grassfed standards also require sustainable practices as part of the equation, so always choose grassfed beef to avoid the factory-farmed Meatrix.

Recipe: steak salad.

2. Look for a meat CSA.

(Image via chewingthecud)

Support local community farmers and ranchers, and reduce your carbon impact, by buying from a meat CSA whenever possible.

Recipe: pork chops and easy mashed potatoes.

3. Go for oysters.

(Image via Chincoteague)

Farmed oysters are a great choice. Not only are they healthy, but they’re good for the planet. Oysters will not grow if the water is not clean or if conditions are unsustainable, so unlike many fish farming practices, oyster farming is inherently eco-friendly. They are also filter feeders, meaning they don’t require additional food resources. And they clean the water.

Recipe: creamy winter oyster bisque. (note: for recipes, use local or organic ingredients whenever possible).

4. Pick the best shrimp.

(Image via Spicelines)

You might think wild is best, and you’d be right – American wild shrimp is the most eco-friendly option for this shellfish. Farmed may contain contaminants, and other wild shrimp may be harvested by companies that do not use nets that are environmentally friendly or safe for other animals like sea turtles.

Recipe: easy, spicy grilled shrimp.

5. Enjoy sardines.

(Image via Algarve)

They’re tasty, full of heart-healthy fats, and they’re low on the food chain so they have minimal impact on the environment. They can be an acquired taste for some, but they go well on everything from pasta to toasted wheat bread to omelets. And sardines are sustainable.

Recipe: cucumber, egg and sardine sandwich.

6. Eat smart sushi.

(Image via serious eats)

Know which sushi is likely to be full of mercury (bad for you) or from a threatened fishery (bad for the planet). There are choices that are sustainable, like albacore tuna, but you should skip the toro.

Recipe: tuna maki with brown rice.

7. Reduce portions.

(Image via camperogrilled)

This is a very simple way to trim the fat off your own waistline while helping the planet. In most cultures and throughout most of human history, meat consumption has been a minimal part of the diet. The factory farming method required to produce the amount of meat we like to eat is not sustainable or healthy. Americans in particular eat far more animal protein than they need. Try reducing your portions down to 2-4 ounces per serving. Eat meat as an accent to vegetables and salads rather than as the major part of the meal.

Recipe: spinach salad with grilled chicken, mushrooms and balsamic vinegar.

8. Choose the best fish.

(Image via naturemoms)

The Monterey Bay Aquarium and the Blue Ocean Institute have excellent guides to help you determine which fish is healthiest and most sustainable. Avoid things like farmed salmon, Chilean sea bass and mahi mahi.

Recipe: wild Alaskan salmon with lemon and dill.

9. Know which chicken is best.

(Image via northrup)

Many chickens are raised in deplorable, crowded conditions, subjected to painful debeaking and tiny crates that are filthy. They’re fed a diet high in hormones and antibiotics just to make it to your table, and as a result they tend to be very high in saturated fat – almost as much as beef. And conventional chicken farming is bad for people in more ways than one. Choose only free range, organic chicken.

Recipe: homemade chicken noodle soup with vegetables.

10. Enjoy exotics.

(Image via leafhouse)

Try emu, ostrich, bison, elk, wild boar and other less popular meats that may be caught and slaughtered in more sustainable ways.

Recipe: wild boar Korean meatballs.

11. Avoid the drive-through. And Britney.

(Image via People)

Fast food supports rainforest deforestation, pollution and inhumane animal conditions. Most meat at the drive-through is heavily processed, factory-produced fare. Go for a green restaurant instead – there are many across the United States.

Recipe: how to make fried chicken at home with healthy baked sweet potato fries.

12. Smart meat-eating tips.

(Image via channel4)

Use every part of the animal – eat the organs, make stock from the bones, do what our grandparents did and don’t waste anything. Buy organic or local.

Source: http://webecoist.com

3-Minute Healthy Nachos

(Image via tacoslamexicana)

Buy organic or blue corn chips and skip all the greasy hamburger meat and refried beans to make these healthy, yummy nachos in just tres minutos. Layer your chips with canned slice olives, canned kidney beans, canned sliced jalapenos and grate a little organic cheddar over everything. (Buy organic when you can afford it. It’s better for the planet.) Use any veggies you like, really. Pop in the microwave for around a minute, and garnish with salsa.

Easy Southwest Bean Salad

(Image via americanfeast)

You know those frozen veggie blends in the freezer case at the grocery store? Buy the Southwest variety (it might go by some other cheesy “fiesta” type name). This usually is a mix of bell peppers, corn, black beans and broccoli. Thaw overnight and drain, then keep in a container in the fridge so you can use at any time. When you’re craving a flavorful meal, mix your thawed, drained batch of Southwest veggies with a handful of diced jalapenos (you can buy these pre-diced for about $2) or a few tablespoons of whatever salsa you have on hand, and a few tablespoons of organic cottage cheese. The total cost of the meal is under $4, and it’s low-fat, vegetarian, and very filling. Add a can of kidney beans and you’ll be as stuffed as a chile relleno. You can use any sort of veggie blend you like, too.

High Protein Mac ‘n Cheese

(Image via freedigitalphotos)

Slice up one package of superfirm, high-protein tofu (the organic runs about $3 – how’s that for cheap protein?). Spread thick french-fry-sized cut tofu slices evenly over a foil-covered baking dish. Drizzle with a few teaspoons of olive oil, and sprinkle coarse salt and freshly ground black pepper generously. Spread 1 cup of grated cheddar or mozzarella, or just 1/2 cup if you’re using parmesan, over the slices. Garnish with a little rosemary if you like. Bake at 400 degrees for about 10 minutes, or until the cheese begins to crisp and brown. The chewiness of extra firm tofu makes this dish taste very similar to Mac ‘n Cheese, but it’s far lower in empty carbs and much higher in protein.

Savory Apples ‘n Onions

(Image via much0mas)

This was once a pioneer favorite. Take 2 large apples (they are in season right now and are very cheap), wash and chop into cubes. Do likewise for a large sweet onion (also inexpensive). Double the amounts if you are having a guest. Saute in a pan over medium heat – adding occasional small dashes of salt, cumin, balsamic vinegar and the tiniest pat of butter (vegans can use olive oil). When the onions are clear, you’re done. Yes, it sounds weird, but it’s delicious. You’ll want to have something to go with this that has some protein, like a garden burger or a brown rice packet, both of which you can microwave. Apples ‘n onions only takes about 10 minutes, a few dollars and it’s delicious as a topping for rice or even by itself for a light snack.

Lazy Man’s Rich ‘n Creamy Tomato Soup

(Image via dietrecipesblog)

Forget the Campbell’s. Make your own decadent soup in 5 minutes with some leftovers. Here’s how: use one 6 oz. can of tomato paste, 12 oz. water (you can run the water into the tomato paste can first to get the leftover paste), 1 dollop of sour cream or a 1/4 cup of half ‘n half or milk – whatever you have on hand – and a generous splash of just-past-drinking red wine (a few days old). Add to a standard size soup pot and cook over medium heat. Chop up a handful or two of any over ripe tomatoes, like those little grape tomatoes you always forget to eat. Add in a generous pinch of salt, black pepper, and either thyme or sage. If you have some chopped garlic add a teaspoon or so, but it’s not necessary. Cook until hot, mashing the tomatoes a little with your cooking spoon, and serve. For extra rich flavor, sprinkle with a few chile flakes.

Pita Tacos

(Image via thechefdujour)

Get your fiber intake with whole wheat pita “tacos”. You can fill these with anything and it requires no cooking. A little grated cheese or crumbled feta, some sliced olives and tomatoes, crisp lettuce, pepperoncinis, mushrooms, avocados, leftover grilled onions and peppers, fresh sliced bell peppers…you get the idea. Pita tacos are a great way to use random veggies in your fridge like cucumbers or onions, and they only take a minute to make and enjoy. Cheap, tasty, fast!

PB & Fruit Sandwich

(Image via myspace)

Skip the sugary, processed jelly and make a whole-grain PB and fruit sandwich. Sliced bananas work well, but so do thinly sliced green apples, peaches, nectarines, or kiwis. Get creative. Be sure you choose whole-grain for a healthy sandwich. You should also go for natural peanut butter so you aren’t eating heavily processed trans fat or sugar.

Avocado Saver

(Image via Allison Newhouse)

Avocados are pricey enough that it’s a shame to let them go to waste. That’s why buying a big sack of avocados on sale isn’t a great idea unless you know what to do. Use up a large supply and feel satisfied until lunch by mashing a whole cubed avocado gently and using it for your omelet filling. Drizzle omelet with balsamic vinegar and you won’t need cheese or any other fillings. (The secret to a good omelet: whisk for one minute before pouring eggs into pan; use plenty of olive oil; make sure pan is thoroughly heated but not super hot.)

Caprese Salad

(Image via askville)

This is one of those meals that looks really fancy but actually requires no brainpower. You need three things: fresh basil leaves, fresh tomatoes, and fresh (soft) mozzarella cheese. Slice the tomatoes and cheese and stack (tomatoes first, cheese on top) with one or two basil leaves. Arrange like patties on a plate (3 or 4 per person) and sprinkle with a little olive oil, balsamic vinegar, salt and pepper. Delicious. Fast. Cheap.

Quesadilla

(Image via Channel4)

Who doesn’t love a quesadilla? If you don’t know how to make this, you’re a rare bird. Simply grease a hot pan lightly with any oil, toss on a tortilla, cover the tortilla with grated cheese of your choice, add in any small chopped leftover veggies if you like, cover with another tortilla, and grill until the tortilla begins to brown and the cheese gets melty (about 1 minute, depending on heat). Flip. Remove from heat. Serve with salsa or guacamole. Enjoy!

ALT Sandwich

(Image via gliving)

Slices of avocado, lettuce, tomato and toasted whole-grain bread are all you need. This sandwich is simple, and it’s delicious with dijon or honey mustard. Add a little cheese if you want more protein.

Eggs and Peas

(Image via riverglenfarm)

This is one of those very basic, humble dishes that still tastes wonderful. Simply fry up peas in a little olive oil and salt. When they’re starting to pucker and brown, scrape them to the side of the pan and fry 2 eggs over medium. The yolk blends with the peas nicely, and it’s a lot faster than making hashbrowns. Scrambled is great if you don’t like fried eggs. (Frozen peas work great, and they’re cheap!) Very filling, easy dish.

Cool Cucumber Wrap

(Image via inforochester)

This is so easy, it’s embarrassing. Slice a cucumber thinly. No need to peel (just wash it really well). Spread a tablespoon or two of cream cheese (vegan or organic dairy are both fine) on a whole-wheat or spinach tortilla. Place a row of 5-8 cucumber slices down the center. Add sliced black olives and lots of crunchy iceberg if you have it, but this is great just with cucumbers. Give it a few squirts of hot sauce. Roll. Eat. Repeat.

Lazy Bean Salad

(Image via janetishungry)

Choose 3 cans of any beans you like – white, kidney, black-eyed peas, pinto, etc. Drain and mix together in a large bowl. Add thawed frozen green beans. Toss with your favorite dressing. Serve and enjoy this low-fat, high-protein, cheap meal. Grate a little parmesan over the top for a nice touch.

Source: http://webecoist.com/

Image: wordridden

1. Sloppy Janes

Even Adam Sandler would like this one. The great thing about this recipe is that it’s really easy to make. Actually there are two great things: it uses tempeh, which is an extra-chewy type of tofu that is perfect if you’re a meat eater. Tempeh holds sauces really well – in fact it’s similar to chicken nuggets in terms of consistency. If you are new to tempeh, you’ll find that the taste is really nutty and satisfying. One thing that a lot of vegan meals miss is that all-important rich mouthfeel – the Japanese call this fatty, meaty taste umami, or the fifth taste.

Image: thebittenword.com

2. “Chicken” and Sundried Tomato Sandwiches with Fresh Pesto Basil

This sandwich just kicks ass. Choose the fajita strip style prepared “chicken” by Yves in the vegetarian case at the supermarket. It’s nicely flavorful and succulent and doesn’t have that mock meat consistency you often get with things like tofurkey slices. If you don’t say anything, your carnivore friends may not even notice.

Image: zesmerelda

3. Tofu Scramble

I was skeptical the first time my vegan roommate made a tofu scramble for breakfast. Honestly it tastes nothing like eggs, but that isn’t a bad thing. It’s good and very easy to whip up in just a few minutes. This is great for those times when you’re all out of eggs. All you need are some basic spices and a handful of frozen veggies. This particular recipe calls for turmeric to give a little curry flair, but try chipotle and jalapenos for a great Latin twist. You can pretty much put anything in this and it will taste great. Good hangover dish.

Image: blmurch

4. Guac and salsa

Who doesn’t like guacamole and chips and salsa? Add in some healthy blue corn chips (organic) and you’re set. Avocados, the main ingredient in guacamole, are really good for your heart and skin and salsa contains antioxidants and vitamins. See, all these Super Bowl Sundays, you’ve been eating vegan and didn’t know it! Bonus on this recipe: if you’re really lazy you can just buy both at the market. Select organic if it is available.

Image: serenejournal

5. Vegetarian Chili

Everybody likes chili. It’s easy to make, it’s ridiculously cheap (beans and tomatoes), and it’s so hearty no one will even miss it without the ground beef, though you can add seitan for texture. Wash it down with a cold beer.

Image: foodistablog

6. Grilled Salad

The first time I had grilled romaine salad was at Restaurant 301 in Eureka, CA. Because they flame-broiled the lettuce spears for just a moment, the salad was mysteriously smoky and meaty. Yet vegan. This version is delicious – you’ll actually want to lick the plate.

Image: Stu Spivack

7. Chocolate Covered Strawberries

That’s right – one of the best aphrodisiacs around (not to mention tastiest desserts) is vegan. You’ll need chocolate…and…strawberries. That’s it. Delicious.

Image: jslander

8. Chana Masala

An Indian staple dish, chickpea curry is substantial, nicely textured (all those garbanzo beans to bite into), and rich in flavor. It’s fairly simple to make, too. No clay oven or pressure cooker necessary. Serve with hot naan or brown rice. Everyone loves this dish.

Image: kanko

9. Soba Noodles with Peanut Sauce

If your dinner pal is OK with vegetables, add some fresh broccoli florets to this to make the peanut sauce sing. Soba noodles are incredibly nutty, dense and filling, so even carnivores will love this meal. Soba noodles are really versatile, so you can cook them in a rich broth, use them like you would pasta, or top them with all kinds of veggies.

Image: double.reed

10. Fettuccine Alfredo

This one is a bit riskier because it involves numerous faux dairy ingredients. But it’s worth inclusion, because if done right the result is rich, creamy, and decadent fettuccine alfredo. First, dress this recipe up: add a tiny bit of either white wine or vodka to make the sauce extra-savory. Next, up the “cheese” and leave out the soy milk altogether so you’re guaranteed a really thick sauce. What ruins this dish and makes it obviously vegan is the watery factor. Skip the soy milk to avoid this issue. And, as shown, you can use any pasta shape that you like. Curly and shell shapes will hold extra sauce.

Image: D’Arcy Norman

11. Amazing Pancakes

The. best. pancakes. ever. They’re fluffy, moist, sweet, and a touch salty. Pancakes are vegan – but who cares, they’re that good. Whip these cakes up anytime, even for dinner or a late-night post-drinking snack with your friends. To make them even more delicious, add blueberries or (recommended) dark chocolate chips to the batter.

Image: normanack

12. Seitan Fajitas

Seitan is a realistically-textured “wheat meat” that most closely resembles leftover (read: a bit dried-out) roast beef. Seitan is surprisingly high in protein, too. These seitan fajitas are spicy, easy to shred for pulled-not-pork tacos the next day, and fast to prepare.

Image: digiyesica

13. Vegetable Paella

While traditional paellas famously include fresh seafood and shellfish, this is a pretty amazing vegan version. The secret weapon to “meat it up”: drizzle in a generous amount of truffle oil.

Image: avlxyz

14. Fried Tofu

Warning: it’s not as easy as slathering yourself a PB&J and it’s not healthy, either. But what’s life without a little fried goodness from time to time? Forget the fish and chips next time you’re in the mood for breaded trans fat, and go for salty, hot, crunchy fried tofu instead. The extreme heat of the oil keeps the tofu moist but magically firm. It’s like a chicken nugget, only good for the planet. Just not for you. Roll it around in some really coarse sea salt and dip in something tasty like sweet ‘n sour or soy sauce.

Image: steffenz

15. Nut Loaf

Oh, the nut loaf. Though nut loaf is not exactly a gourmet delight, neither is meat loaf. If you’re willing to eat a loaf of anything, it may as well be nuts. This is incredibly rich and filling, so eat slowly or you won’t want to eat for days.

Image: tomeppy

16. BBQ Tempeh

It’s BBQ, but vegan. And it actually holds up well. Because it’s baked, the texture is substantial and satisfying. If you like chicken satay you will enjoy this vegan dish. Serve with huge, icy, salt-on-the-rim margaritas.

Image: signal11

17. Mushroom, Pea, and Asparagus Risotto

Risotto is a great trick to have up your vegan sleeve. Its consistency is naturally extra-creamy, unlike most rice. If you’ve never had risotto you’re in for a delicious, creamy treat. Risotto takes a while but is very simple to make. This one has lemon zest and wine, which gives it a great layer of fresh flavor. The mushrooms and peas add a little meatiness, too.

Image: jslander

18. Spring Rolls

Thai food – the lime, the mint, the basil, the peanuts. You can’t go wrong with these phenomenal vegan spring rolls. It’s just one more vegan meal that doesn’t suck.

Image: jslander

19. Cookie Sheet Pizza

Cookie sheet pizza – it doesn’t get better. Seriously, you will not miss the pepperoni. Hint: drain the tomato sauce a bit with some thick paper towels, and use extra vegan cheese.

Image: paul goyette

20. Leek and Corn Stuffed Peppers

We are including this recipe because it’s healthy, really easy and simple to make, and bursting with great flavors. It’s also a little bit more fancy, so it makes a good dinner for guests or a first date. Leeks add mellow bite, the corn is sweet and has great texture, and the pepper is substantial and a tiny bit smoky. Cornbread on the side would be dynamite.

There you have it – not just vegetarian, but vegan meals. Try one or try them all and come back soon for more.

Source: http://webecoist.com/

Ingredients

50g (2 oz) margarine
2 tablespoons golden syrup
50g (2 oz) golden granulated sugar
50g (2 oz) plain flour
1/2 tsp ground ginger
1 tsp vegan brandy

Instructions

1) Put the margarine, golden syrup and sugar in a pan and heat gently for a few minutes until bubbling.
2) Add the flour and ginger, then stir in the brandy.
3) Line a baking tray with non-stick baking parchment and dollop a tablespoonful of mixture in the middle. Spread it out to form a circle.
4) Bake for 7 minutes at 200ºC/400ºF until dark golden brown.
5) Leave to cool on the tray for a minute, then remove as soon as you are able and drape the brandy snap over a small dish/ramekin/upturned muffin tin. Press gently into shape.
6) Repeat the process with the other brandy snaps. Store them in an airtight box until you are ready to use them.

Source: http://www.parsleysoup.co.uk/

Ingredients

Cake Ingredients
350g SR flour
25g cocoa
270g caster sugar
150ml sunflower oil
275ml water
1 tsp baking powder
1 1/2 tsp vanilla essence
Chocolate Buttercream Ingredients
200g icing sugar (sieve it first)
50g vegan margarine
50g melted vegan chocolate
1 tsp vanilla essence
20ml soya milk

Fudge Icing Ingredients
120 g sugar
60ml water/soya milk
120g chocolate
60g margarine
1tsp vanilla
Marzipan Hearts
Half a small block of marzipan
Beetroot powder/vegan red colouring

Instructions

1) Put self-raising flour, baking powder, sugar and cocoa in a bowl and mix well.
2) Pour over vegetable oil and then the water and vanilla essence.
3) Beat thoroughly with an electric whisk.
4) Pour into two round 8″ sandwich tins and bake for about 25 minutes at 180ºC until cooked through.
5) When cool, sandwich the cakes with chocolate buttercream icing, and decorate the top and sides with fudge icing.

For the chocolate buttercream icing: Beat margarine until soft. Stir in icing sugar 50g at a time. Whisk with an electric whisk or beat with a wooden spoon. Add melted chocolate, vanilla essence and 1 or 2 tablespoons of soya milk.

For the fudge icing: Put sugar and water/milk in a pan and simmer for 5 minutes exactly. Remove from the heat and stir in pieces of chocolate and then margarine and finally vanilla. Pour the icing into a bowl and leave it to cool. If it’s too runny then put it in the fridge to set, but make sure it doesn’t go too solid or you’ll need to remelt it.

For the hearts, knead the beetroot powder or colouring into the marzipan until evenly pink. Roll out thinly onto non-stick baking parchment and cut out hearts with a heart shaped cutter or knife. Arrange them on the cake.

Source: http://www.parsleysoup.co.uk

Ingredients

Praline
30g (1 1/4 oz) pine nuts or other nuts
50g (2 oz) caster sugar
1 tbsp water
Cookies
50g (2 oz) margarine
25g (1 oz) caster sugar
75g (3 oz) plain flour
25g (1 oz) ground almonds
1 -2 tbsp praline
Other Things
Vegan ice cream
50g (2 oz) chocolate
1-2 tbsp boiling water
Strawberries or raspberries

Instructions

Praline
1) Put the nuts in a moderately hot oven (180ºC ish) until they turn pale golden brown.
2) Put the caster sugar and water in a pan and heat gently. The sugar should melt and form sugar syrup, which will then bubble and start to turn brown. When the syrup is golden brown add the nuts and continue to heat for about a minute.
3) Pour the (VERY VERY HOT!) praline mixture out of the pan onto an oiled baking tray or non-stick baking parchment.
4) Leave to cool completely. It should be very brittle. Snap it into pieces and grind to a coarse powder using a mortar & pestle or blender. (You could reserve a few bits for decoration.)
Cookies
1) Put the margarine and sugar in a bowl and beat together until fluffy.
2) Add the flour, almonds and praline a little at a time until you get a stiff dough.
3) Roll out the dough on a floured board and cut out heart shapes with a knife or a heart shaped cookie cutter.
4) Bake for 8-10 minutes at 200ºC/400ºF until pale golden brown.
Sauce etc… (when you’re ready for dessert)
1) Melt the chocolate with a little boiling water in a bowl over a pan of simmering water.
2) Add more boiling water if the sauce is too thick. Don’t use cold water or the chocolate will seize up.
3) Put a scoop of ice cream onto each cookie and decorate with strawberries/raspberries, chocolate sauce and praline.

Source: http://www.parsleysoup.co.uk/