Simple fresh recipes are perfect for our summertime appetites. With minimal ingredients, Chef Marcy shares how to make a belly-filling, taste bud-bursting, open face sandwich. this simple meal will surely rival your favorite bistro offering. One avocado makes two heart or three traditional sandwiches.
Are you looking for a sweet treat for your Valentine? We took an informal poll and chocolate was the winner! However, you may want to make something homemade, which we refer to as "heart-made." Since most of us are super busy, but have BIG hearts, we found a simple recipe that has a great presentation as well. The Little Blog of Vegan's Vegan Strawberry Cream Danish met our criteria. This Danish has only 5 ingredients, a beautiful appearance, and has a flakiness that is pure decadence. Plus, who doesn't love berries and cream? Let's do this!
We'll leave it to the pro's and recommend this link: The Little Blog of Vegan
Does a cup of hearty, warm soup sound like what your belly craves? Well, it may be exactly what your body needs too! Soup can serve to detox, fill you up, and may support your New Year's resolutions. If you want a nutritious start to 2023, know that broccoli soup is packed with vitamins, minerals, and fiber. We adapted a recipe from Humble Warrior friend, Chef Val, to share with you!
Poke Bowl is a super popular Hawaiian dish. It is pronounced "poh-KAY bowl" and is rooted in Japanese cuisine. "Poke' means "cut into pieces" and the name refers to slices or cubes of raw fish served in a bowl with rice, dressing, vegetables, and seasonings. The bowls are healthy, easy and quick to make, and nutritious. If you want to explore eating more whole food plant based items, we invite you to try to make this inspired and fresh Poke Bowl. This is a personalized, easy recipe and it is likely that you already have the ingredients in your refrigerator and pantry.
1 cup rice (white, brown, or jasmine)
1/2 avocado, diced
1/4 cup pineapple
1/4 cup edamame
1/4 cup beans (black or navy)
1/4 cup baked or smoked tofu, chunked
sprinkle sesame seeds as garnish
1 cup quinoa instead of rice
Sauce Option 1:
2 tablespoons vegan mayo
1-2 tablespoons sriracha
1 teaspoon maple syrup
whisk ingredients until blended and drizzle over bowl
Reference: Vegan Made Simple by Jerry Mathurin, Flowerpot Press
Sauce Option 2:
1/3 cup maple syrup
2 tablespoons tamari or soy sauce lite
1 tablespoon of garlic and ginger
black pepper to season
Whisk ingredients until blended and drizzle over bowl
In a large bowl combine the rice or quinoa on the bottom, then layer the additional items, drizzle with desired sauce, and top sesame seeds as flavor-filled garnish. Serve immediately
The smell of the barbecue puts us in the mood for food! We take the indoor kitchen outdoors and kick up meal prep by turning it into a social event! Humble Warrior encourages everyone to eat a more plant-based diet. We invite you to try adding Chef Val's Grilled Carrot Dogs to your next cook out!
According to webmd.com, "carrots are rich in nutrients that promote your health. They contain antioxidants, which may help protect your cells from damage and prevent conditions like cancer and heart disease. Vitamin A, which is plentiful in carrots, is crucial to ongoing eye health."
Note: This recipe is crowd pleasing for sure! These grilled carrot dogs were voted the favorite by 100% of those in attendance at our most recent wellness retreat.
Step 1: Peel and cut 12 carrots into hot dog size. Boil carrots for 10 minutes or until fork tender. Then remove from water and allow to cool.
Step 2: Use a dish with a lid and mix the marinade. Combine the following ingredients:
1/2 cup soy sauce
1/2 cup water
2 tablespoons rice vinegar
1 teaspoon apple cider vinegar
2 teaspoons liquid smoke (be careful not to use too much - it has a potent flavor)
3 cloves garlic
1 teaspoon ground black pepper
1/2 teaspoon onion powder
1/2 teaspoon smoked paprika
1 teaspoon paprika
1 tsp garlic powder
Step 3: Add carrots to the marinate, cover, and refrigerate
Step 4: Grill until warm throughout the carrots
Step 5: Serve as preferred and enjoy!
Check out @thedairylandveganchef on instagram for more!
For more reading check out:
Consumable oils are categorized as Omega 3 or Omega 6. The rule of thumb is to remember that "3" is "good." The Cleveland Clinic shares that, " Omega-3 fatty acids are a type of fat the body cannot make on its own. They are an essential fat, which means they are needed to survive." We love getting our nutrients from the food we eat, so we are sharing this Humble Warrior Zesty Salad Dressing recipe to top your favorite summer salad.
~Juice of 1 lemon (usually 1/4-1/3 cup)
~ 1/2 - 2/3 cup extra virgin olive oil
~ 1 tablespoon Dijon or dill mustard
~ ground pepper to taste
Whisk ingredients in a bowl and drizzle over garden fresh salad
Note: Taste the dressing as you make it. If it's too oily, add lemon juice. If it's too sour, add olive oil. Balsamic vinegar can be substitute for lemon juice.
Are you ready for some football? The Super Bowl game is February 13th and hearth snacks are expected whether you are tailgating, hosting the big game, or watching from home. No matter which team you cheer for, you'll be a fan of this plant-based friendly spin on Hot Wings & Vegan Bleu Cheese Dip! We send a big thank you to Chef Val for sharing her recipe! Find more recipes from Chef Val on instagram - @dairlandveganchef
Cauliflower Hot Wings
~ 1 head of cauliflower cut into "nugget" sizes
~ about a cup of aquafaba (that's the water from about 2 cans of chickpeas)
~ Whole wheat flour for dusting, about 1 cup
~ 1 teaspoon of garlic powder
~ 1 teaspoon of onion powder
~ 1 teaspoon of pepper
~ Mix all of these together
~ About 2 cups of breadcrumbs
~ Rinse cauliflower in a colander and shake off excess water
~ In a large bowl with lid or gallon zip lock bag add cauliflower
~ Sprinkle with flour and shake
~ In 2 shallow bowls
~ 1 aquafaba
~ 1 breadcrumbs
~ Dip cauliflower in aquafaba then breadcrumbs and put on a parchment lined cookie sheet or air fryer pan
~ Bake at 400 degrees for about 20 minutes or until light brown
~ Drizzle in your favorite hot sauce and serve
Vegan Bleu Cheese Dip:
~ 1 cup vegan Mayo
~ 1 teaspoon garlic powder
~ 1 teaspoon onion powder
~ 2 tablespoons nutritional yeast
~ 1 tablespoon lemon juice
~ 1 teaspoon dill weed
~ 1 tablespoon miso paste
~ 1/4 package crumbled firm tofu
~ Mix altogether and enjoy with cauliflower hot wings!
Try this super simple, belly-satisfying, potato recipe from Wisconsin Public Television's Jazzy Vegetarian! With only four ingredients, it's truly simple to make and delicious to eat!
You can choose either Fingerling or Red Potatoes. Fingerling Potatoes aren't just cute little potateos. They grow small and narrow, come in a variety of colors, have a nutty taste, and are an excellent source of Pyridoxine (Vitamin B6). According to the USDA Food Database, Red Potatoes are the healthiest potato based on mineral and vitamin density, macronutrient balance, sugar-to-fiber and sodium-to-potassium ratios, and the phytochemical profile.
What do you do with all those fresh or frozen berries? Make your own jam that’s healthy and more affordable than store bought jam! We turn to our favorite plant-based cookbook the Oh She Glows Cookbook by Angela Liddon for a sweet treat that can top a bagel, toast, or even ice cream.
Tip: Angela recommends mixing strawberries in a food processor until smooth since they do not break down as quickly as other berries.
Where do you get your protein? This is the most frequently asked question when following a plant-based diet. The answer is “from plants!” Lentil Quinoa Tacos pack a powerful protein punch and we hope you try them. This tasty recipe was found on Dr. Greger’s www.nutritionfacts.org site from Erin Stanczyk - Eat Move Rest. Feel free to stuff your tacos with your favorite veggies and spices to tailor for your taste buds and family’s peculiarities...ENJOY!
1. Rinse and drain quinoa and lentils and cook each separately with 2 cups of water. Bring to a boil and reduce heat to medium/low until water is absorbed and grains are cooked.
2. Meanwhile, sauté onion and garlic with a bit of pepper and a splash of water in a pan until soft, fragrant and slightly translucent.
3. When green lentils are cooked, place in a strainer and rinse under COLD water and then place in a food processor and pulse to achieve more of a “meaty” texture. *The cold rinse will help ensure that the lentils do not become over-processed.
4. Combine pulsed lentils, quinoa, sautéed onion and garlic, and seasoning mix, and stir until thoroughly combined.
5. Serve the dish up with optional fixings below. Makes enough for about 4-6 people.
With summer over and the kids back to school in some manner, here’s a fast and easy lunch that tastes good hot or cold...and it’s simple to make! This dish tastes great plain or on top of a green salad. One cup of cooked quinoa has about 8 grams of protein and 5 grams of fiber. It contains 222 calories, with 39 grams of carbs and only 4 grams of fat. Harvard University states that “unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. (Ref: hsph.harvard.edu). Hope you try it and post pictures on our Facebook page “Humble Warrior Wellness & Yoga.”
Pumpkin is always a favorite this time of year. Not just for carving, either. Pumpkins are loaded with fiber, Vitamins A, E, & C, potassium, and iron. They are also extremely low in calories. Try pumpkin muffins, pumpkin oatmeal, or pumpkin soup.
We found an easy homemade Vegan Pumpkin Ravioli that will be fun to try! Check it out here: Vegan Ravioli with Pumpkin Filling
Be sure to let us know how you like it!