Unprocessed

Multi-Grain Breakfast Bowl…Goodbye Oatmeal

July 9, 2014 by Holly Yzquierdo Leave a Comment

Last week I shared our recipe for Overnight Chia Porridge and the fact that most of our household has a sensitivity to oats. You know I love oats. If you’ve followed my Free Meal Plans for a while you also know I ate oatmeal almost every morning for months at a time.

I had to say goodbye to oatmeal, at least for now, but I really needed a whole grain replacement. If I don’t have a hearty breakfast I’m more likely to skip it all together then make poor choices later in the day.

Every time I make this Breakfast Bowl it tastes different. Sometimes I use brown rice, sometimes quinoa or other grains. Often I’ll mix up several different leftovers. My kids like to eat this cold but I prefer to heat it up before adding the fruit. It’s easy enough that everyone can have it their own way. I guess I should have named it Multi-Grain Breakfast Buffet Bowl.

Multi-Grain Breakfast Bowl

Ingredients

1 1/2 cups of cooked grains (brown rice, quinoa, millet, amaranth, etc.)
1/2 cup of fruit (blueberries, diced apples, bananas, raisins, etc.)
a little sweetener (I like maple syrup)
1/4 to 1/2 cup non-dairy milk
OPTIONAL 1/4 cup Overnight Chia Porridge
OPTIONAL nuts or seeds

Do

Heat grains if you want a hot cereal.
Mix in remaining ingredients and stir well.

Serve

This can be made ahead of time and stored in individual portions for quick breakfasts.

I love how easy it is to make using leftover grains.

For more inspiration check out my Plant-Based Breakfast Board on Pinterest or my Breakfast Page.

Overnight Chia Porridge

July 3, 2014 by Holly Yzquierdo 5 Comments

When we learned that half of our household had a sensitivity to oats our oatmeal consumption went way down. For a while we replaced that with toast and cereal but both were much more expensive that oats, especially since we had to buy gluten-free, nut-free, dairy-free, egg-free versions. That is when we embraced Overnight Chia Porridge.

I’m no stranger to chia seeds and I’m not talking about chia pets. We’ve been eating chia seeds regularly since the beginning of our plant-based journey. In fact, in our house we call them “sprinkles” and I keep them in a little shaker bottle. My boys get sprinkles on almost everything they eat. When they hear other kids talking about sprinkles they will chime in because they eat sprinkles too. (yes, I have lots of evil tricks like this)

Overnight Chia Porridge

Ingredients

3 Tbsp Organic Raw Chia Seeds
1 Tbsp Hemp Seeds (optional)
8 oz Rice Milk (or other non-dairy milk)
Optional add ins like maple syrup, fresh fruit, dried fruit, etc.

Do

Pour seeds into a jar with a leak-proof lid.
Pour milk over seeds, tighten lid and give it a good shake.
Wait about 15-20 minutes then give jar another good shake.
Store overnight in the refrigerator.

Serve

The chia (and hemp seeds) will absorb the milk and you’ll be left with a full jar of firm porridge. I typically use a few tablespoons of porridge and mix it with grains and fruit.

This post contains affiliate links.

Plant-Based Basics: Beans

June 6, 2014 by Holly Yzquierdo Leave a Comment

Today I’m starting a new series called Plant-Based Basics! This series is one you won’t want to miss if you are new to a plant-based diet or if you feel like you’ve been struggling to eat well. This series will also be the perfect thing to send to you friends or family who are curious about what you eat.

Today’s focus will be on Beans. For many plant-based eaters, myself included, beans make up a large portion of our diet.

Why Eat Beans

Let’s look at a few reasons that Beans are so good for you.

High in Soluble and Insoluble Fiber
High in Protein
High in Carbohydrates
High in Minerals
High in Vitamins
Low in Fat
No Cholesterol

Eating beans reduces the risk of “chronic disease such as obesity, cancer, diabetes, and heart disease” according to the USDA.

Beans are easy to include into your menu whether you eat vegan, vegetarian, or just trying to cut your grocery bill.

There are a lot of different types of beans too. I typically use pinto beans, black beans, white beans, and chickpeas most often. My favorite bean to use when I’m in a hurry is the lentil. Lentils are smaller and cook quickly.

Canned vs. Dry Beans

Canned beans are delicious and healthy. Although canned beans often contain large amounts of salt. Reduce the sodium levels by rinsing canned beans before using. Canned beans are fully cooked and can be eaten without any further preparation.

Dry Beans need to be cooked before eating. Follow the steps below for Soaking and Cooking Dry Beans or use this Printer-Friendly Guide: How to Soak and Cook Dry Beans.

You can expect to spend a lot more money on canned beans compared to dry beans. While dry beans are less expensive they take more time to prepare. Most people still consider canned beans to be inexpensive compared to animal products.

How to Soak and Cook Dry Beans

Sort dry beans making sure there are no rocks, sticks or other debris.
Rinse your beans with clean water.
Put rinsed beans in a pot and cover them with water. I generally use a 1 part bean, 2 parts water ratio but you can use more water.
Soak beans overnight.
The next day, rinse the beans again and refill water. The water should cover the beans.
Bring the beans to a boil, then turn it down to a simmer. Cook the beans from 1-3 hours. Some beans take longer to cook than others. (You can add onions, garlic, a bay leaf, etc. if desired.)
Beans become soft when done. You can scoop up a few beans in a spoon and lightly blow on them, if the bean skin peels away they are done.

A one pound bag of dry beans is about 2 1/2 cups. Once cooked they will make about 5 cups of beans.

One can of beans is about 1 1/2 cups. Most of the time you will want to drain and rinse the beans if using canned.

Lentils do not need to be soaked prior to cooking. They cook quickly in about 20 minutes.

Some people swear by products like the Instant Pot Programmable Pressure Cooker, Stove Top Pressure Cooker’s, or Crock-Pot Slow Cookers for cooking beans.

How to Eat Beans

Beans are incredibly versatile! They can be eaten whole, puréed, ground into flour, partially mashed or even baked into treats.

We eat whole beans often. I like them in burritos, wraps, casseroles, mixed into soup or chili or just by themselves.

We also eat puréed beans a lot. Hummus is a popular bean recipe that can be made in a ton of different flavors.

Favorite Recipes that use Beans

Most of our favorite recipes are Mexican food but beans are used throughout the world. These recipes are our favorites. Feel free to add links to your favorite recipes in the comments.

Even when a recipe specifies a particular kind of bean, often other beans can be substituted.

I use pinto beans and black beans interchangeably in many recipes including Taco Soup, Enchilada Soup, Unfried Beans (although I alter the spices slightly when making Unfried Black Beans), Taco Salad, Mexican Rice and Bean Casserole, or Bean and Grain Bowls.

I use white beans (Great Northern Beans) and garbanzo beans interchangeable too. A few of our favorite recipes are Green Chili White Bean Dip, Lasagna, Creamy Italian Salad Dressing, Chickpea Noodle Soup, Lemony Quinoa Salad and many more.

I use lentils in Lentil Tacos, Quinoa-Lentil Tacos, Lentil & Barley Stew, Quinoa-Lentil Salad and Lentil Shepherd’s Pie. I also randomly include them in almost anything. I feel like Lentils are the ultimate super food.

Are you a Bean Eater? What is your favorite way to prepare and enjoy beans?

This post contains affiliate links.

Quinoa-Lentil Salad…A Salad that Fills You Up

June 3, 2014 by Holly Yzquierdo 13 Comments

Are you looking to add more salads to your menu? I can help you with that! This Quinoa-Lentil Salad will fill you up AND taste great! If you don’t have quinoa you can substitute cooked brown rice.

Have you noticed how some salads leaving you feeling hungry an hour after you finish eating? That won’t happen with this salad. The quinoa and lentils will fill you up!

I prefer to cook the quinoa and lentils ahead of time and toss this together in a few minutes. If you still need to cook your quinoa and lentils don’t worry, it only takes about 20 minutes. You can chop veggies while you wait. I add various veggies depending on what I have on hand but this is my basic recipe.

Quinoa-Lentil Salad

This recipe is designed for one but you can easily make as many bowls as you like. It’s a great meal prep salad but I recommend using grape tomatoes instead of diced tomatoes for the make ahead version.

Ingredients

1/2 cup cooked lentils (seasoned with a little garlic and onion powder)
1/2 cup cook quinoa (or substitute cooked brown rice)
2-3 cups mixed greens or your favorite lettuce
1/4 cup diced tomatoes
1/4 cup diced cucumbers
1/8 cup diced red onions

Do

If desired, heat (seasoned) lentils and quinoa.
Fill a large bowl or plate with greens/lettuce/
Dump lentils and quinoa over greens, then top with diced veggies.

Serve

I love this salad with equal parts lemon juice and red wine vinegar (1 Tbsp each) but it is also delicious with my other oil-free dressings. Try the popular Sweet & Tangy Salad Dressing or the new Creamy Italian Salad Dressing that my pickiest kid eats with a spoon!

For more salad inspiration check out my Salad Board on Pinterest! I’ll be adding lots of new salads and oil-free salad dressings this summer. You don’t want to miss them!

Yield: 1

Quinoa-Lentil Salad

This Quinoa Lentil Salad is very filling and great any time of year. In the winter serve it with warm quinoa and lentils and in the summer you can keep them cold.

Prep Time 5 minutes

Cook Time 20 minutes

Additional Time 5 minutes

Total Time 30 minutes

Ingredients

1/2 cup cooked lentils (seasoned with a little garlic and onion powder)
1/2 cup cook quinoa (or substitute cooked brown rice)
2-3 cups mixed greens or your favorite lettuce
1/4 cup diced tomatoes
1/4 cup diced cucumbers
1/8 cup diced red onions

Instructions

If desired, heat (seasoned) lentils and quinoa.
Fill a large bowl or plate with lettuce.
Dump lentils and quinoa over greens, then top with diced veggies.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

Creamy Tomato Soup: Never Eat Condensed Soup Again!

May 14, 2014 by Holly Yzquierdo 15 Comments

Sometimes I create a recipe that is so good we are completely surprised. I’m a pretty good cook, but I don’t expect to be able to recreate some foods, especially with all of the food sensitivities in our house.

Unlike the big name condensed soups (you know who I’m talking about) that use tomato paste, corn syrup, wheat and plenty of chemicals, this recipe uses only real vegetables. I am in love with this vegan, gluten-free, and sodium-free Creamy Tomato Soup. I have a feeling you will probably love it too. It is perfect for spring and summer time when you can get garden fresh tomatoes AND it doesn’t require the use of a stove! I made this with the help of my Crock-Pot and my Blendtec! Easiest. Soup. Ever! If you are not in the mood for a warm soup you can also drink this cold!

Creamy Tomato Soup

Vegan and Gluten-Free

Ingredients

9 tomatoes (these were vine ripened tomatoes and between Roma and Beefsteak tomatoes in size)
1 large onion
3 ribs of celery
8 cloves of garlic
3 carrots
1 to 2 cups of water

Wash all produce well and remove and discard any leafy ends.
Put all veggies in a Crock-Pot. Veggies can be cut if needed. I cut the celery, carrots and onions so they would fit better but left the tomatoes whole. My Crock-Pot was almost overflowing.
Cook on low all day.
Allow to cool slightly then blend in a Blendtec or high-powered blender. I let mine cool all the way. Don’t burn yourself. 🙂
Add salt if needed.

Serve The soup is perfect as is or with a light dusting of salt. You could eat it with crackers, toast or a grilled Faux Cheesy Snack. I also love it cold! It’s a perfect quick snack that I can drink easily in a cup when I’m on the go and it tastes a lot like V-8.

A few months ago we bought a Blendtec and have been loving it! It has made a lot of new recipes possible like my Green Chili White Bean Dip and my Creamy Italian Salad Dressing. I recently became a Blendtec affiliate! Did you know you can get $100 Off + Free Shipping on Blendtec Factory Recertified Blenders?

TIP! I store this soup in a pitcher so I can easily pour it into a bowl or a cup and it takes up less room in the fridge than a bowl.

Do you love Tomato Soup? Next time I’m going to make a spicy version!

This post contains affiliate links.

Creamy Italian Salad Dressing (Oil-Free)

April 30, 2014 by Holly Yzquierdo 37 Comments

Are you looking for a good Oil-Free Salad Dressing? Look no further! This quick and easy Creamy Italian Salad Dressing is made with mostly pantry staples.

If you are like me you need a good salad dressing and probably avoid the store-bought stuff because either loaded with oil, sugar, or loads of chemicals.

This oil-free salad dressing uses:

white beans
spices
lemon juice
water

My Sweet and Tangy Salad Dressing was such a big hit that I wanted to branch out. It was good but a little thin. I wanted a creamy salad dressing.

Most creamy dressings contain oil and even the healthy dressings contain nuts, often cashews. If you have to limit nut or avoid them all together, those dressings are not an option. I’ve never been a fan of the idea of eating hundreds of calories of salad dressing in just a few spoonfuls.

If you are looking for a salad dressing that is frugal, dairy-free, nut-free, gluten-free, oil-free and easy to make with pantry staples, then you need to try this salad dressing.

Creamy Italian Salad Dressing (Oil-Free, Low-Fat)

Yield: 2 cups