Egg Substitutes

Here are some options for switching out eggs. Each measurement is equal to 1 egg:

Leavening

1 1/2 tbsp of baking powder + 1 tbsp of warm water + 1 tbsp of apple cider vinegar

2 tsp of baking soda + 2 tbsp of warm water

1 tsp of baking powder + 1 tsp of vinegar

1/2 mashed banana + 1/4 tsp of baking powder

3 tbsp of ground flax seed + 1/8 tsp of baking powder + 3 tbsp of water (let stand for 10 mins)

1 tsp of yeast dissolved in 1/4 cup of warm water

Binding and moisture

1 tsp of soy flour + 1 tbsp of water

1/4 cup of applesauce or pureed fruit

1/4 cup of pumpkin puree or squash puree

1/4 cup of apricot or prune puree

1/2 mashed banana

3 tbsp of nut butter

1 tbsp of ground flax seed + 3 tbsp of water (let stand for 10 mins)

1/4 cup of silken tofu

2 tbsp of arrowroot + 1 tbsp of water

2 tbsp of corn starch + 1 tbsp of water

2 tbsp of potato starch + 1 tbsp of water

3 tbsp of vegan mayonnaise

3 tbsp of mashed banana

3 tbsp of mashed beans

Pumpkin Banana Squares

Get your pumpkin craving satisfied with these delicious squares!

Eat them for breakfast, snack or dessert. Dress them up with coconut ice cream or a nutty dressing. This recipe is the perfect way to indulge your sweet tooth.

Ingredients:

1 banana

1/2 cup of raisons

2 cups of rolled oats

15 oz of pumpkin puree

3 tbsp of maple syrup

Instructions:

1) Pulse raisons and banana in a high power blender until creamy.

2) Combine all the ingredients in a bowl.

3) Line a 9x9 oven safe container with parchment paper. Spread mixture into the container and bake at 350 degrees for 30 mins. Let cool on a wire rack.

Dalmatian Stew Inspired Potatoes

Eating healthy while traveling can be difficult. There is a lot of temptation to try new foods while discovering new cultures, but it can also present an opportunity to inspire new dishes. 

On a recent trip to Montenegro I discovered a local popular side dish, the Dalmatian Stew. It’s simply boiled potatoes with spinach. Here is my spin to turn it into a main dish.

My local farmers’ market has been full of rainbow chard, so I decided to substitute it for the spinach because that’s what I had in my refrigerator. Add some mushrooms, and onions….viola! 

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Ingredients:

5-6 potatoes, 

1 onion, chopped in long strips

1 handful of cremini mushrooms, chopped

1 tbsp dried basil

1 inch of fresh ginger, grated

pinch of turmeric

1 bunch of rainbow chard, finely chop both the leaves and stems 

1 cup of salsa

salt and pepper to taste

Instructions:

1. Boil potatoes, with the skin on

2. While potatoes are boiling, broth sauté onions until they are translucent in a pan or wok. Add mushrooms and spices. When mushrooms are almost cooked, add chard. Cook until chard is almost wilted.

3. When potatoes are done boiling, cut them into about 1 inch sections. You can keep the skin or remove it depending on your preference. Add the potatoes and salsa to the pan. Cook for a few minutes until all the ingredients are well blended.

Creamy Oatmeal With Buckwheat

Say good bye to boring oatmeal!!!

This combination is soooo good. It has everything you need to keep you full for hours. 

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Ingredients:

1 1/2 cups of non-dairy milk/water

1/2 cup of rolled oats

1/4 cup of buckwheat

2 tbsp of ground flax seeds

1 ripe banana

1 tbsp of maple syrup

Instructions:

1) Bring milk/water to a boil. Add oats and buckwheat and reduce heat to medium. Stir occasionally to avoid oats sticking to the bottom, or milk overflowing. I like to use a little bit more milk than most recipes call for. It gives it a nice creamy texture. There should be a thin layer of thick foam on top of the oatmeal when it's done cooking.

2) When the oats are done cooking. Turn off heat, and add flax seeds and banana slices. Serve warm and top with maple syrup.

 

Creamy Pasta with Roasted Red Pepper Sauce

Love this creamy pasta dish! It's a simple meal that most kids will love. You can dress it up by adding cherry tomatoes, broccoli, mushrooms, or any of your other favorite veggies. 

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INGREDIENTS
PASTA (whole wheat/ bean/ soba or another of your favorite)
2 red bell peppers
2 shallots, finely chopped
4 cloves garlic, finely chopped
Sea salt and ground black pepper
1.5 cups unsweetened almond milk
2 Tbsp nutritional yeast
1.5 Tbsp cornstarch or arrowroot powder (or other thickener of choice)
Pinch red pepper flake (optional, for heat)
12 ounces noodle of choice

FOR SERVING
• Vegan parmesan cheese
• Finely chopped fresh parsley or basil

For the Vegan Parmesan Cheese blend these ingredients in a blender:
3/4 cup raw cashews
3 Tbsp nutritional yeast
3/4 tsp salt
1/4 tsp garlic powder

INSTRUCTIONS
1. Heat oven to 500 degrees F and roast red peppers on a baking sheet until charred - about 25-30 minutes. Cover in foil for 10 minutes to steam, then remove (peel away) charred skin, seeds and stems. Set aside.
2. Cook pasta according to package instructions; drain, cover with a towel and set aside.
3. While the red peppers are roasting, bring a large skillet over medium heat and sauté onion and garlic until golden brown and soft - about 4-5 minutes. Season with a pinch of salt and pepper and stir. Remove from heat and set aside.
4. Transfer sautéed shallot and garlic to blender with roasted peppers, almond milk, red pepper flake, nutritional yeast and cornstarch. Season with desired amount of salt, pepper and red pepper flake.
5. Blend until creamy and smooth, taste and adjust seasonings as needed, adding more salt and pepper or nutritional yeast for flavor.
6. Once blended, place sauce back in the skillet over medium heat to thicken. Once it reaches a simmer, reduce heat to low and continue simmering.
7. Once sauce is thickened to desired consistency, add noodles.
8. Serve with vegan parmesan, red pepper flake and fresh chopped parsley or basil.

Butternut Squash Patty

Hello butternut squash sweetness! The satiating fall flavor is lip-smacking delicious when combined with wild rice.  This is one of the easiest vegetable burgers to make.

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Ingredients:

1 small butternut squash

1 cup of wild rice

2 cups of broth

1/2 cup of raisons

1 tbsp of dried basil

1/4 tsp of ground turmeric

1/4 tsp of ground fenugreek

1/4 tsp of ground ginger

1/4 tsp of himalayan salt

Instructions

1) Cut the butternut squash in half, scrape out the seeds and bake at 375 degrees for 1 hour. You don’t need to oil it. Just place it in the oven in an oven safe dish. 

2) In a rice cooker combine the rice, broth, raisons and spices. When the butternut squash is done, scrape the meat into a bowl.

3) When the rice is done fold it into the squash meat, and shape into patties. 

Yea, it’s that easy!