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Recipes

Three Days of Veganism

tastebu

Photos and Words by Samantha Wood

Veganism has come under the radar in recent years as more people have learned about the vegan culture and as vegan restaurants have become more mainstream. I have been a vegan for a little over a year now and I have encountered many different reactions. Some people ask me how I do it, revealing that they would never be able to give up their favorite cheeseburger or ice cream milkshake. Others are very interested and congratulate me for restricting my diet to such small choices. While both of these comments are accurate, since changing my diet a year ago, I have never looked back. It may seem that I am restricting to my diet, but in reality, I have expanded my palatae trying new vegan recipes from various cookbooks and blogs and have learned about more ingredients than I knew existed. While I have reveled in my veganism for the past year, I understand that it is not appealing to everyone and I respect that. But that doesn’t mean I don’t want to share the wonders of vegan recipes and show people that you don’t have to eat some “disgusting” tofu concoction for dinner every night. Vegan cooking can be, and is, delicious, and it is not that hard to do. Some of these recipes I have adapted from existing recipes and others I have created myself. When you have the time, sit down and take a look. You might be surprised by what you find.

BREAKFAST

Breakfast is the most important meal of the day because not only does it trigger your metabolism, it provides you with the nutrients your body is craving after a long night’s sleep. All five recipes are original creations that take around five minutes to make with a kitchen or without one (aka in a dorm room).

Fruity Whole Grains

Fruity Whole Grains

Serves 1

Prep Time: 5 Minutes

Total Time: 5 minutes

Jazz a bowl of cereal up with as much fruit as possible. It adds a great flavor to a whole grain cereal.

  • 2 cups whole grain cereal (I used Kashi 7 Whole Grain Flakes)
  • 1/4 cup strawberries, sliced
  • 1/4 cup blueberries
  • 1/4 cup raspberries
  • 1/2 cup soy, almond, hemp or any other non-dairy milk
  1. Pour cereal into bowl and top with fruit and milk. Add cinnamon if desired.

Nutrition Facts:

Calories: 240(from fat: 29), Fat: 2.7g, Sodium: 240mg, Carbs: 51g, Dietary Fiber: 10.5g, Sugar: 9g, Protein: 6.5g

Tropical Chex

Serves 1

Prep Time: 5 minutes

Total Time: 5 minutes

Another version of a cereal makeover inspired by the tropical fruits of the beach. If you have other dried fruits, like mango or papaya, throw them in to add to the effect.

  • 2 cups Rice Chex
  • 1/2 banana, sliced
  • 1/4 cup dried cranberries
  • 1 tablespoon raw dried coconut
  • 1/2 cup almond milk
  • cinnamon, to taste
  1. Pour cereal into bowl. Add banana, cranberries, coconut and milk. Sprinkle with cinnamon, if desired.

Nutrition Facts:

Calories: 100, Fat: 0g, Sodium: 240mg, Carbs: 23g, Dietary Fiber: 1g, Sugars: 2g, Protein: 2g

The Sweet and Salty

Serves 1

Prep Time: 5 minutes

Total Time: 6 minutes

Another take on typical breakfast toast, this recipe calls for Sesame Rounds, which are thin buns ideal for toasting.

  • 1 Sesame Round (both halves)
  • 2 tablespoons almond butter
  • about 14 blueberries
  • about 8 raspberries
  • cinnamon, to taste
  1. Toast sesame rounds for 1 minute, or until desired crispness. Spread 1 tablespoon of almond butter on each slice. Top with blueberries and raspberries, splitting evenly between the two halves.
  2. Sprinkle with cinnamon, to taste.

Nutrition Facts:

Per 2 Rounds (1 serving) Calories: 221, from fat: 83, fat: 10g, sat fat: .75g, Sodium: 170mg, Carbs: 30.5g, Dietary Fiber: 10g, Sugars: 7g, Protein: 7.5g

Cinnamon Toast.

Cinnamon Toast

Serves 1

Prep Time: 1 minute, Total Time: 3 minutes

Toast: the classic breakfast meal. I added my own twist by using Earth Balance butter, a vegan butter made from nut oils, and cinnamon, a great source of the mineral manganese.

  • 1 slice of whole wheat bread
  • Earth balance (or any other kind of vegan butter)
  • cinnamon, to taste
  • 1 pear (or any other kind of fruit)
  1. Toast bread to desired crispness. Spread a thin layer of Earth Balance butter on top. Sprinkle with cinnamon until toast is fully covered, or to taste.
  2. Slice a pear (or any other fruit) on the side.

Nutrition Facts:

Calories: 190, from fat: 110, Fat: 11.5g (Sat 3g, Mono: 5g, Poly:2.5g), Sodium: 270mg, Carbs: 44g, Dietary Fiber: 11g, Sugar: 18g, Protein: 5g

DINNER

After a long day, nothing is better than sitting down to a filling, homemade meal. But there are times when instant meals are the perfect cure. Included are both quick and easy recipes and more detailed ones to reserve for the nights you have more time to spend in the kitchen.

Mediterranean Linguine (adapted from The Healthy Heart Cookbook)

Serves 11

Prep Time: 30 minutes, Total Time: 45 minutes

This is one of the heartier recipes on the list, but is relatively simple. If you want to save time, cut up the vegetables ahead of time and store them in the fridge until needed.

  • Vegetable cooking spray
  • 1 cup sliced fresh mushrooms
  • 1 medium-size green pepper, seeded and cut into thin strips
  • 1 clove garlic, minced
  • 1 (14-ounce) can artichoke hearts, drained and quartered
  • 1/2 cup commercial reduced-calorie Italian dressing (or olive oil and balsamic vinegar)
  • 3 tablespoons sliced, pitted ripe olives
  • 1 tablespoon chopped fresh parsley
  • 6 ounces linguine, uncooked (I used wheat, which gives it a hardier flavor)
  1. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add the mushrooms, green pepper, and garlic; sauté until vegetables are crisp-tender.
  2. Add artichokes, Italian dressing (or balsamic vinegar mixture), olives, and parsley; cook for 3 minutes or until thoroughly heated, stirring occasionally.
  3. Cook linguine according to package directions, omitting salt and fat; drain well.
  4. Combine linguine and vegetable mixture; toss well. Transfer mixture to a serving dish and serve immediately.

Nutrition Facts:

(105 calories and 28% fat per 1/2-cup serving)

Protein: 4.4/Fat 3.3 (Saturated Fat 0.7)/Carbohydrate 15.7/Fiber 2.5/Cholesterol 3/Sodium 189)

Grilled Portabella Mushroom Salad

Serves 2

Prep Time: 5 minutes

Total Time: 15 minutes

Salads can get boring, but when you mix things up with various ingredients, a salad can become a flavorful and exciting dish.

  • 2 cups arugula (or another type of green)
  • 1 grilled portabella mushroom
  • 1 sliced avocado
  • 1 sliced mango
  • 2 handfuls cherry tomatoes
  • 1/4 cup sliced almonds
  • 1/4 cup shredded carrots
  • 1/8 cup olives, sliced
  • 1/2 cucumber, sliced
  • olive oil and vinegar
  • black beans
  1. Grill mushrooms either on grill or panini press for 10 minutes, or until tender.  Place on bed of greens, adding all other ingredients to taste.

Nutrition Facts:

Calories: 417, from fat: 251, fat: 28.2g, sat fat: 7.2g, Sodium: 337mg, Carbs: 35.5g, Fiber: 12g, Sugar: 28g, Protein: 18.4g

Fruity Salad

Serves 1

Prep Time: 5 minutes

Total Time: 5 minutes

It might seem a little strange to combine fruits and vegetables into one dish, but you will have no qualms about it after trying this salad. Eat it with a piece of fruit, such as a clementine, to add to the fruity flavor.

Fruity Salad.
  • 2 cups mixed greens
  • 1/4 cucumber, sliced
  • 5 cherry tomatoes
  • 1/2 avocado, sliced
  • 1/8 cup strawberries, sliced
  • 1/8 cup raspberries
  • 1/8 cup blueberries
  • 1 tablespoon sliced almonds
  • 1 tablespoon raw pumpkin seeds
  • 1/8 cup dried cranberries
  • 1 tablespoon olive oil
  • 1 tablespoon raspberry vinegar
  • clementine (or other piece of fruit)
  1. Lay down the mixed greens and top with the rest of the ingredients, except the fruit.  Drizzle with olive oil and vinegar.
  2. Top with pepper, if desired, and eat with clementine on the side, or the fruit of your choice.

Nutrition Facts:

Calories: 425, 242 from Fat, Fat: 31.7g (Sat: 10.2g, Mono: 10.5g, Poly: 1g), Sodium: 72mg, Carbs: 38g, Dietary Fiber: 11g, Sugar: 23g, Protein: 14g