findvegan:

Tofu Curry!

veganizzm:

Strawberry & Grape-topped Banana/Maple Oats

Break-fizzle to-dizzzy muh name is Izzzy. Ok that’s enough.

Same concept as my Fluffed Cinnamon & Banana Oats with Blueburries, just with little bits of strawberry chopped into the oats for texture and extra sweetness. Extra fruit on top = best.

SHWIIIIIIINNNNGG!

• 1/2 cup rolled oats
• 1/4 cup almond milk (or other milk of your choice)
• 1/3 cup water
• 1 banana, sliced
• strawberries: 1/4 cup diced finely + 1/4 cup chopped roughly
• 1/4 cup grapes sliced grapes + handful on top
• 1/2 teaspoon cinnamon
• 1-2 teaspoons maple syrup or agave
• handful of raisins
• 1 Tablespoon granola (optional)

Combine oats, water, milk, sliced banana, and 1/4 cup of strawberries (finely chopped) in a small pan. Cook over medium heat until oatmeal starts to bubble (3-5 mins). Once bubbling, stir vigorously until the banana is mashed in. Pour into a bowl and top with roughly chopped strawbs, whole or sliced grapes, maple syrup, raisins, and of course dat sprinkle of cinnamon.

Quinoa Salad

Ingredients:

• 1 serving quinoa (1/4 cup dry), cooked (147)
• ¼ cup baby carrots, sliced (14)
• ¼ cup green onion, sliced (8)
• ¼ cup yellow pepper, diced (7)
• ¼ cup cherry tomatoes, halved (7)
• ½ cup raw baby spinach, chopped (3)
• 1 tsp honey (21)
• Juice of ½ a lime (5)
• 1/8 tsp kosher salt (0)
• 1/8 freshly cracked black pepper (0)

Directions:

Combine all ingredients and enjoy. Makes a single serving.

Nutritional information (per serving): 187 calories; 2.6g total fat; 0mg cholesterol; 311mg sodium; 35.3g carbohydrates; 4.2g dietary fiber; 6.9g protein; 

Lentil and Spinach Soup

Ingredients:

• 2 carrots, peeled and roughly sliced (50)
• 2 sticks celery, sliced (20)
• 2 medium onions, roughly chopped (88)
• 2 cloves garlic, chopped (9)
• About 1 tablespoon olive oil (119) 
• 2 vegetable stock cubes (20)
• 300g (10 ounces) red lentils (1059)
• A thumb-sized piece of fresh root ginger, peeled and sliced (14)
• ½ red chilli, deseeded, to taste (2)
• 10 cherry tomatoes, halved (221)
• 200g (7 ounces) Swiss chard spinach (46)
• Sea salt, to taste (0)

Directions:

 Put the carrots, celery, onion and garlic together in a pan over medium heat with the lid askew. Cook for 10 minutes until the carrots have softened and the onion is lightly golden. Add the stock to a pot with 1.8 litres (about half a gallon) of boiling water. Stir until the stock is dissolved, then add lentils, tomatoes, ginger, and chilli. Add the carrot-celery-onion mix, along with the pan juices. Stir the soup and bring to the boil. Once the soup has reached boiling point, reduce the heat to a simmer. Put the lid on and leave it for 10 minutes, or until the lentils are cooked. Add the spinach and cook for 30 seconds. Season well with salt and pepper. The soup can be served nice and chunky, as is, or use a hand blender to pulse until smooth. Serve with a dollop of natural yoghurt if you’d like. Makes about 6 servings (though it can make up to 9).

Nutritional information (per serving): 271 calories; 3.6g total fat; 0.5g sat fat; 0.0g trans fat; 0mg cholesterol; 56mg sodium; 45.9g carbohydrates; 19.7g dietary fiber; 16.5g protein; recipe via James Oliver 

Watermelon, Cantaloupe, and Honeydew Sorbets 

• 8 cups ripe melon chunks (550)
• 1/2 cup loosely packed fresh mint (12)
• 3 tablespoons honey(192)

 Directions:

Whirl melon in a blender or food processor until smooth. Pour into a bowl, cover, and chill until cold. In a small saucepan, bring herbs, if using, and 1/2 cup water to a boil. Remove from heat and stir in honey. Pour into a bowl and chill until cool. Strain into melon purée. Freeze in an ice creammakeraccording to manufacturer’s directions. Serve immediately.

Nutritional information per serving (about 1/2 cup): 84 Calories; 0.0 g total fat; 0 mg cholesterol; 32 mg sodium 14.1 g dietary fiber 14.1 g; (via sunsetseeker and here)

Ridiculously Easy Curry-Scrambled Tofu

Ingredients:

• 1/2 green pepper, chopped (12)
• 1/2 red pepper, chopped (18)
• 8 ounces mushrooms, trimmed and sliced (50)
• 2 cloves garlic, minced or pressed (9)
• 14 ounces extra-firm tofu, drained, dried off, and cubed or crumbled (361)
• 1 teaspoon good curry powder (7)
• 1/8 teaspoon ground red pepper (1)
• 1/4 cup vegetable broth (10)
• 1 teaspoon salt (0)
• 1 tablespoon nutritional yeast (35)

Directions:

Heat a non-stick skillet. Spray it lightly with pan spray if you wish and add the chopped peppers and mushrooms. Cook until they begin to soften, about 2 minutes. Add the garlic and cook another minute or two until mushrooms have darkened in color. Stir in the tofu, sprinkle it with curry powder and ground red pepper, and pour the vegetable broth over it. Cook on medium-high, turning gently with a spatula, until most of the liquid is evaporated and tofu is hot and beginning to brown in places. Stir in salt to taste along with nutritional yeast and black salt, if using. Keep warm until ready to serve, makes 3 servings.

Nutritional information per serving: 168 calories; 8.5g total fat; 0.8g sat fat; 0mg cholesterol; 857mg sodium; 17.9g protein; 3.2g dietary fiber;

Chickpea Rice Pan Bread

Ingredients:

• 3/4 cup chickpea flour (546)
• 1/4 cup brown rice flour (143)
• 1/2 teaspoon salt (0)
• 1 teaspoon baking powder (5)
• 1/2 tablespoon lemon juice (2)
• 1/2 tablespoon olive oil (60)
• 1/2 to 3/4 cup water (0)

Directions:
In a bowl, mix the flours with baking powder and salt. In another bowl, mix lemon juice and olive oil. Add to the flour mixture, then slowly incorporate the water, little by little. The mixture should have the consistency of a very thick batter, rather than a dough.
Transfer the batter to a medium sized non-stickpan, spreading it like a 1 inch thick disc and flatten it as even as possible. Over medium heat, cook the bread for 3-5 minutes or until cooked and lightly browned on the bottom side, Flip over and cook for another couple of minutes. The pan bread should rise a little in the cooking process. Cut in wedges. Serve warm or within 12 hours, serves 6.

Nutritional information per serving: 126 calories; 2.8g total fat; 0mg cholesterol; 201mg sodium; 5.3g protein; 4.7g dietary fiber;

Frozen Fruit Pops

Ingredients:

• 1/3 cup diced kiwi (36)
• 1/3 cup diced watermelon (15)
• 1/3 cup diced strawberries (15)
• 1/3 cup diced pineapple (26)
• 1/4 cup fresh orange juice (28)

Directions:

Combine diced fruit in a bowl and fill each 5 oz cup with fruit. Add 1 tbsp of juice and insert craft sticks into each cup. They easily stay in place because of all the fruit. Place in the freezer a few hours until firm. To remove the pops from the cups, run under warm water a few seconds. Enjoy! Makes 4 pops.

Nutritional information per serving (per pop): 30 calories; 0.2g total fat; 0mg cholesterol; 1mg sodium; (via itsrainingtea)

French-style Carrot Salad

Ingredients:

• 5 large carrots, julienned (148)
• 3 T lemon juice (11)
• 2 T olive oil (239)
• large pinch kosher salt (0)
• 1 large clove garlic, finely minced (4)

Directions:

Use a julienne peeler, a Japanese mandoline, or get really serious about your knife skills to julienne these carrots. Add them to a bowl, add the remaining ingredients and mix until everything is coated. This salad will last a day or two if you don’t eat it up immediately.

This is one of my favourite summer recipes, it’s light and refreshing. I normally do it with just lemon juice and a pinch of salt (the french way) which would decrease the number of calories, but it’s ultimately up to you as both ways are delicious! Makes about 4 side servings, each with 101 calories; 7g total fat (1.0 g sat, 0.0g trans); 0mg cholesterol; 62mg sodium; 2.6g dietary fiber;

Mango Blueberry Kanten 

Ingredients

• 3 cups diced ripe mango (322)
• 1 cup 100% white grape juice (160)
• 2 tablespoons agar agar flakes (0)
• 1/2 cup frozen or fresh blueberries (41)

Directions:

In a small sauce pan, bring the white grape juice to a boil. Add the agar agar, simmer while whisking until flakes melt into the juice (about 5 minutes). Put mango pieces and agar agar juice mixture into a blender and process until smooth. Transfer to a loaf pan (pyrex or ceramic is best). Add blueberries and smooth out by gently pounding loaf pan on the counter. This will help remove any air bubbles. Store in the refrigerator and let set for at least 4 hours. Gently unmold onto a platter and cut into 6 bars.

Nutritional information per serving: 87 calories; 0.3g total fat; 0mg cholesterol; 8mg sodium; 60% vitamin C;