Tag Archives: vegan

Free Support, Recipes, Meal Plan & Shopping List

Who wants to join a FREE group for accountability and support as you try eating like a nutritarian for 6 weeks? Or who needs to recommit to eating healthy?
This is the plan…

- 2 weeks to prepare – reading, getting your mind in the game and preparing for the six week plan

- 6 weeks of menus, shopping lists and recipes for a plant based, whole food diet – options if you still want to include some animal products

- encouragement and tips for 8 full weeks

- tips and tricks for eating out

Preparations started on January 4th but it’s not too late to join!!

If you’re ready for the adventure then write “me” in the comments below or find me on Facebook and like my page called Trainer Isa and let’s go!!

If not now, when?

Vegan Queso Sauce

I love creamy, tasty, cheesy queso.  Eating a nutritarian diet doesn’t include cheese but with this sauce you really don’t need to look for anything else.  I love making this sauce and serving it over stuffed butternut squash or zucchini.

My husband planted zucchini in our garden this year and I’m obsessed with using up the zucchini before it gets out of hand.  He suggested stuffed zucchini but there was no way I was going to go through all the work to make something I couldn’t eat so I made it vegan.  The only compromise was I used a little salt and made this sauce with white flour.  It’s a small amount for the whole thing and if it means everyone will eat it then I’m ok with it since it’s a rare thing.

Having a fresh supply of nutritional yeast from my friends at Truly Organic Foods reminded me of this sauce and I decided the zucchini would be stuffed with quinoa, black beans and corn so I could make this sauce!!  By the way, this nutritional yeast is nutty and rich tasting.  It is really much better tasting than the nutritional yeast I had a little bit of from another source.   
I don’t use nutritional yeast a lot but when I do I like the flavour it lends to a dish…if you eat a vegan diet then you’re probably used to having some on hand.

Well..I’m sure you ready for the recipe!

Vegan Queso Sauce

1/4 cup flour

1/4 cup nutritional yeast

1 cup water or non-dairy milk

1/2 tsp salt (optional)

1 tsp paprika

1/2 tsp garlic powder, onion powder, chili powder

1/4 tsp cumin

1 cup salsa

Blend everything except the salsa on low speed in the blender.  Place it in a pot and simmer until it starts to thicken.  Stir frequently and let it cook a bit ensuring it doesn’t taste pasty.  Add the salsa and stir until it’s well incorporated and simmers again.

Serve it as a sauce over mexican inspired stuffed veggies or use it where or how you would use queso.  

Can you imagine this over roasted sweet potato chunks and a bit of chili? Yum!

  

Curried Grain and Lentil Salad

Well…finally a new recipe! As I took the picture I thought “Wow…doesn’t even look like it has curry in it.” and “I need a professional photographer”.

Until I tackle the wonderful world of food photography you’re stuck with my quick photos right before I scarf something down or right after I’ve put it into a container for storage.

I love grain and bean salads in the summer. They are easy and hearty because a girl can’t live on lettuce alone…and of course cooking stews and soups in the summer aren’t always what I want to do. I’m prepping stuff for a camping trip and even though veggie dogs sound appealing right now I really don’t want processed food and bread…it’ll just be too tempting to over eat.

Bread is a huge trigger for me. If I eat it then it sets me off to crave/want more so it’s better for me to just avoid it.

Ok so back to the grain and bean salad. Lots of times I just dump a bunch of stuff into a bowl until I’m tired of chopping and prepping. The basics are grain, bean, veggies and a dressing of some sort.

This one has freekah and lentils but you could use any whole grain you have on hand–brown rice, quinoa, bulgur, wheat berries, mixed ancient grains, farro…anything grainy and whole. Couscous is not a grain folks but if you want to use it, go ahead.

As for beans…I like little beans such as lentils, black beans, black eyes peas, chick peas, adzuki beans…whatever you have and want.

Then comes the veggies. You want something that offers crunch and isn’t too mushy. Today I used carrot, zucchini, red pepper and green onion.

Now the big deal for me was making a dressing that tasted good but didn’t have salt, oil and junk. Below is the dressing I came up with today. It tastes good so I figured I better write it down before I forget what I did!!

Curry Chia Dressing

1 cup water or low sodium vegetable broth
1.5 tbsp chia seeds
4 tbsp apple cider vinegar
sweetener of your choice – date paste, agave, maple syrup, honey – add to taste
2 tsp curry powder (taste the dressing after you add one tsp just in case that’s enough)
1 tsp turmeric
1 tsp garlic powder
1 tsp onion powder

Combine the chia and water and let it sit until the chia seeds have absorbed all the water/broth and turned into a gelatinous goo. This may take a while but start with that first then go prep your grain and veggies.

Once the chia is coated in a gelatinous goo or mucilage (yes I love the way that sounds), then add the rest of the ingredients.

It’s ok if the dressing tastes a bit bold…it’ll spread out into the salad and provide a nice flavour once everything is incorporated.

I didn’t bother pureeing the dressing in my blender but you could if you’re using whole dates in the dressing.

For a special touch you could add some chopped dried apricots or other dried fruit.

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