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Chilled Heirloom Tomato Soup with Cucumber, Watermelon and Basil

This chilled heirloom tomato soup recipe was actually in People Magazine from Richard Rosendale of the Greenbrier Resort. I made this last week with rave reviews and I’m making it again today for lunch. It’s a perfect healthy summer recipe. Get creative with it. Try adding fresh sliced avocado and Turkish finishing salt on top!

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Vegan Tomato Basil Cream Sauce

Vegan tomato basil Cream Sauce

Nutritional yeast (I use Bragg’s) is commonly used by vegans as a cheese substitute. It is a complete protein and is naturally high in vitamins including all B Vitamins. Most companies also add Vitamin B12. This vegan tomato basil cream sauce is a perfect substitute for those on a vegan diet who also miss cream sauces. Cashews can be added to numerous dishes, including soups, to give them a creamy texture. This is great served over any type of pasta, polenta or gnocchi. Enjoy!

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It is time to stop asking vegans: What about calcium and protein?

I am always surprised when I tell someone I don’t eat dairy or meat that they still ask: “Where do you get your calcium and protein from?” or “Do you eat a lot of beans and rice?” My answers nowadays: “I get those nutrients from almost every single piece of food I put in my mouth. Virtually all foods in nature have calcium and protein as part of their make up” and “I love beans and rice and eat many varieties of both fairly regularly, but maybe not anymore often than you do.”

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Recipe: Spiced Pumpkin Bread Gluten-free and Vegan if desired

Spiced Pumpkin Bread

This spiced pumpkin bread is perfect as a breakfast treat or mid-day snack. The inspiration was adapted from the pumpkin spice bread recipe in “The Joy of Vegan Baking” by Colleen Patrick-Goudreau. The recipe uses an egg replacement since it is vegan, but can be adapted by using 3 eggs in place of the flaxseed.

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Root Vegetable Slaw – A fresh twist on the traditional mayo based cole slaw and high in minerals

root vegetable slaw

It may look like traditional cole slaw, but the fresh root vegetables and light dressing used are nothing near as heavy as the traditional mayonnaise based cole slaw. You may use whatever root vegetables are in season and available from your local farmers market to create this root vegetable slaw.

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Pistachio Pesto. Use on pasta, veggies, or as a sandwich spread.

I love pistachios, so why not make pistachio pesto?! Pistachios are naturally high in many vitamins and minerals including copper, phosphorous and the B vitamins. Additionally, pistachios are rich in lutein and zeaxanthin, two carotenoids that help protect your eyes. They contain mono and poly-unsaturated fatty acids, which are beneficial for your heart.

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Simple recipes for Vegan and Gluten-Free Vanilla Cupcakes

Vanilla Cupcakes

Here are two tasty and simple recipes for vegan and gluten free cupcakes, followed by a vegan frosting recipe. These cupcakes taste amazing! They are perfect for children’s birthday parties, or for anyone with a sweet tooth. Kids will not even notice they are “healthy”. 😉 Both were adapted from recipes in “Vegan Cupcakes Take Over the World” by Isa Chandra Moskowitz & Terry Hope Romero.

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Brussels Sprout Salad with Avocado and Pumpkin Seeds

Brussels Sprout Salad

This brussels sprout salad recipe is from the November 2012 issue of Whole Living. I did not alter much, except in my version I used no salt or pepper. It is a delicious and a great source of fiber, greens, and healthy fat. Mix it up with an oil other than olive, like flax seed or hemp seed oil, to boost the healthy fat to include omega-3.

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Recipe: White Bean Cilantro Dip. High in fiber and antioxidants.

White Bean Cilantro Dip

Cilantro is a rich source of many essential oils and antioxidants, including quercetin, a bioflavonoid that is commonly recommended during allergy season for anti-histamine support. Cilantro is also loaded with vitamins C, A and K. Per 100g (or a little over 1/3 cup) cilantro provides 45% of the RDA for vitamin C, and a whopping 225% and 258% of vitamins A & K respectively.

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Recipe: Oven Braised Turnips. Easy and delicious vegan side dish, or a light lunch with a fresh salad.

If you loved the garlic mashed turnips recipe, then you have to try this one next! Oven braised turnips prepared cut, instead of mashed, is a great way to really enjoy the true earthy flavor of turnips. It can be used as a very tasty side dish, or even eaten as a light lunch with a fresh salad.

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Recipe: Vegan Baked Enchilada Casserole

Everyone loves enchiladas right? Have you had an enchilada casserole before? How about a vegan version? The “cheeze” sauce used in this enchilada casserole recipe is so tasty and can be used in any Southwestern dish that calls for cheese, such as 7 layer dip! I recommend making homemade salsa for this recipe if possible.

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Recipe: Parsnip and Apple Soup. Delicious and nutritious, creamy, vegan, with a touch of sweetness.

Parsnips are an excellent sources of soluble and insoluble dietary fiber. 100 g root provides 4.9 mg or 13% of fiber. The root is rich in many B-complex groups of vitamins such as folic acid, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid as well as vitamin K and vitamin E.

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Blue Cheese Dressing made with vegan mayonnaise. Your friends may never realize it is vegan!

For the vegans who still want to enjoy the special “food events” like the big game, barbecues, and birthday parties, you will love this blue cheese dressing. Great over barbecue tempeh or as a veggie dip! This is very quick and easy to make. I have had non-vegan friends try this and not notice that it was not real blue cheese.

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Choosing a plant based protein

Individual or isolated plant based proteins are poorly suited for human use as relied upon by many picky or uneducated vegans or vegetarians. Most lack one or more of the essential amino acids, or simply contain so little of one of them that it is as if the amino acid were absent. Hemp protein is a good example of this. It is a wonderful food, which should be included in your diet, but don’t rely on it as a primary protein source.

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Holiday Vegan French Toast made with “Coconut Nog”

This vegan french toast recipe uses coconut “nog” as one of the ingredients and is great for a December brunch.

Coconut by-products like milk, meat, butter, oil, water, and flour, work great in many recipes. They are a great source of medium chain triglycerides (MCT), which are fats that are used immediately by your body for energy and not stored. Coconut is considered a “functional food” because it provides many health benefits beyond its nutritional content. They are high in fiber, and many minerals including manganese which helps maintain blood sugar balance, phosphorus which is good for bone strength, and magnesium which helps muscle cramping and soreness.

Ingredients needed:

Serves 8

1 banana
1 cup coconut nog (sold in most health foods stores with other milk and eggnog products)
1 cup rice milk or alternative milk of your choice
1 teaspoon vanilla
1 tablespoon nutritional yeast
1 1/2 teaspoons arrowroot
1/4 teaspoon salt
1 loaf multigrain or gluten free bread

Cooking instructions:

Place all ingredients except bread in a blender or food processor and blend until thoroughly combined. Pour into a shallow dish and set aside.

Heat griddle and brush with oil. Submerge bread slices into the batter and turn to coat. Place onto the hot pan. Cook until golden brown, flip and cook on the reverse side.

Sprinkle with cinnamon and serve with warm maple syrup.

Recipe by Michelle

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