Vegan Fettuccine Alfredo 

​Vegans and pesce-vegans sometimes want the taste of something cheesy and there are enough products on the market to ensure that we are never denied that right. So, I utilized vegan cheese and made the creamiest vegan fettuccine alfredo that will make your taste buds dance. 

Ingredients

  • 2 boxes of fettuccini pasta (16 oz.)
  • 7 tbsp. of all purpose flour
  • 2 1/2 cups of plain almond milk 
  • 1/2 cup vegan butter (Earth Balance or Smart Balance)
  • 1/2 onion
  • 1 bag of Daiya mozzarella 
  • 8 oz. of peas (optional)
  • 8 oz. of corn (optional)

Directions

Step 1: Fill a pot halfway with water and heat it until it boils. Then, place the pasta in the pot and let it cook until it is tender. 

Step 2: In a separate skillet, heat the almond milk and butter on medium heat. 

Step 3: Once that is heated, lower the temperature and add the flour to the skillet while constantly whisking to ensure there are no clumps. 

Step 4: Slowly add the mozzarella cheese into the skillet to finish the Alfredo sauce. 

(Optional) Step 5: In another skillet, saute the peas, corn, and diced onions. 

Step 6: Mix the alfredo sauce and sauteed vegetables into the pot with the pasta sauce and stir well. 

Guilt-Free Shrimp (or no shrimp) Fried Rice 

Once in every blue moon, when I had a free Friday night I would always order Chinese takeout and binge watch Netflix movies. I still keep my old traditions, but I’ve made them healthier. Back then, my favorite dish was the shrimp friend rice with extra soy sauce, so I recreated healthy guilt-free version. You can also make this without shrimp if you would like it to be strictly vegan. 

Ingredients

  • 2 cups of minute rice
  • 1 chopped onion
  • 2 chooped bunches of green onions
  • 8 oz. of diced carrots
  • 8 oz. of brocoli florets 
  • 8 oz. peas 
  • 5 tsp. of soy sauce 
  • 2 tbsp. of sesame oil
  • 2 lbs. of shrimp (optional)
  • Black pepper
  • Salt

Directions

  1. Boil 2 cups of water in a pot on medium heat. 
  2. Pour 2 cups of rice in the water and let that cook while constantly stirring. 
  3. Heat a skillet with the 2 tbsp. of sesame oil until it is sizzling. 
  4. In the sizzling skillet, place the broccoli, carrots, onions, and peas and then lower the heat to medium while the veggies cook for 3-5 minutes. 
  5. Add the shrimp to the skillet and allow them to cook thoroughly. 
  6. Place the green onions and peas into the same skillet and allow that to cook on medium heat for an additional 3 minutes. 
  7. Pour the rice and soy sauce into the skillet with the shrimp and veggies and mix well. Cook for 5 more minutes and then you’re ready for Netflix! 

Vegetable Medley Tomato Pasta

It is a well known fact that the more colorful your vegetable and fruit intake is, the more nutrients you are providing your body with. Red, purple, and blue fruits and veggies contain high levels of antioxidants. Orange and yellow contain vitamin C, potassium, and folic acid. Green contains vitamin A, vitamin K, and calcium. So when I’m about to cook a dish, I always challenge myself to see how colorful I can make it and that is how this vegetable medley tomato pasta came about. 

Ingredients

  • 1 box of penne pasta 
  • 16 ounces of fresh green beans (Nutrients: vitamin B1, vitamin A, vitamin E,  protein, iron, omega-3 fatty acids) 
  • 2 red peppers (Nutrients: vitamin c, vitamin B6, folate) 
  • 2 yellow bell peppers (Nutrients: vitamin C, Niacin, folate)
  • 1 yellow onion (Nutrients: biotin, dietary fiber, vitamin B6, and potassium) 
  • 24 oz. tomato sauce (Nutrients: vitamin K, vitamin C, copper) 
  • 1 tbsp. of dried basil
  • 2 tsp. of garlic powder
  • 1/2 tsp. of salt
  • 1/2 tsp. of black pepper

Step 1: Bring a pot of hot water to a boil and let the penne pasta cook in the boiling pot until it is tender. 

Step 2: Drain the water from penne pasta with a strainer and pour the pasta back into the pot. 

Step 3: Pour the tomato sauce into the pot and mix in the garlic powder, salt, pepper, and basil. 

Step 4:  Chop the bell peppers and onions. 

Step 5:  Heat a skillet with 2 tbsp. of olive oil on medium heat and then mix the green beans, bell peppers, and onions in the skillet. Allow that to cook until it is thoroughly sauteed. 

Step 6: Mix the sauteed vegetables into the pot with the tomato sauce and let that cook for an additional 5 minutes before serving. 

Vegan Broccoli & Cheese Soup 

One of the dishes I used to love when I wasn’t vegan was broccoli and cheese soup. One of my strong beliefs is that being pesce-vegan doesn’t mean you have to give up what you used to love, you just have to find another way to do it. So, I took out my pots and pans and found another way to create one of my favorite dishes.
Ingredients

  • 4 broccoli crowns
  • 2 heads of cauliflower
  • 2 carrots
  • 2 cans of Great Northern Beans
  • 2 32oz. boxes of vegetable broth
  • 3 tbsp. of nutritional yeast
  • 2 bunches of green onions
  • 1 yellow onion
  • 1 tsp. of garlic powder
  • 1 tsp. of black pepper
  • 1 tsp. of salt

 Step 1: Cut both heads of cauliflower into florets and pour the florets along with both boxes of vegetable broth into a large pot. Add the garlic powder, black pepper, and salt. Heat that for 15-20 minutes until the cauliflower is thoroughly cooked.

Step 2: Pour both cans of Great Northern Beans into the pot and cook for an additional 3 minutes.

Step 3: Pour half of the large pot into a blender and blend until it reaches a smooth puree. Place the puree into a large bowl, blend the other half of the pot, and then pour both purees back into the original pot.

Step 4: Cut the broccoli crowns into florets and then tear each floret apart into smaller pieces.

Step 5: Chop the carrots, green onions, and yellow onion and place it into the pot along with the broccoli pieces. Step 6: Stir the veggies and allow that to cook for 15-20 minutes while stirring the soup every few minutes. Add 3 tablespoons of nutritional yeast, which gives the cheesy flavor, and cook for an additional 5 minutes.


Step 7: Grab a spoon and enjoy!

Creative Snacking: Avocado, Tomatoes, & Mangos

When it comes to making snacking healthy, I find it helpful to be as creative as possible. Doing it this way makes you more likely to eat your vegetables and fruits because although it is just diced and chopped, it looks fancy and everybody loves a fancy dish. One day I literally had 1 mango, 3 avocados, and 2 roma tomatoes and took a knife and spoon and went to work.

Step 1: Cut each avocado in half and remove the seed.

Step 2: Take a spoon and scrape between the skin and the avocado to remove the skin while still keeping the avocado in tact. Place each halve around the parameter of the plate.

Step 3: Dice the roma tomatoes and divide the peieces equally into each avocado.

Step 4: Cut the mango in half and cut the mango vertically in 5 strips without cutting through to the skin. Now, cut the mango horizantally in 6 strips without cutting through to the skin.

Step 5: Push the mango from the skin upwards so that the fruit of the mango flips and points outward. Place the mango in the middle of the avocados on the plate and snack up!

Low-Sodium Vegetable Gumbo (under 200 mg. per serving) 

I posted my Spicy Pesce-Vegan Seafood Gumbo, which was amazing but I decided to make a special rendition. This one is strictly vegan and a healthier option, so here’s my Vegetable Low Sodium Gumbo. This gumbo utilizes more fresh jalapeno peppers, which are low in sodium with 3 milligrams of sodium per cup, and other low sodium options. It is great for those with high blood pressure or those just trying to lower their sodium intake with just 188 milligrams of sodium per 8 ounce serving of gumbo!

Ingredients

  • 2 32 ounce boxes of low-sodium vegetable broth (Pacific Organic Broth)
  • 8 cups of water
  • 2 tablespoon of Louisiana Gumbo Base
  • 1 tablespoon of garlic powder
  • 5 diced red potatoes
  • 2 bunches of green onions
  • 1 bunch of cilantro
  • 3 chopped yellow squash
  • 3 chopped zucchini
  • 4 chopped fresh jalapeno peppers (1 cup)
  • 1 cup of mushrooms
  • 1 chopped yellow onion

Directions

  1. Pour the vegetable broth, water, gumbo base, and garlic powder into a large gumbo pot. Place it on medium heat until it is fully heated while stirring every few minutes.
  2. Add the diced red potatoes to the pot and let that cook for 5 minutes.
  3. Add the green onions, cilantro, squash, zucchini, jalapeno peppers, mushrooms, and yellow onion into the pot.
  4. Let that simmer on a low heat for 25-30 minutes.
  5. Enjoy!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Vegan & Gluten-Free Cinnamon Sugar Pretzels

Pretzel Ingredients

  • 1 packet of rapid rise yeast
  • 3 tablespoons of sugar
  • 1 1/4 cups of warm water
  • 4 1/2 cups of almond flour
  • 3/4 cup of vegan soy-free butter
  • 1/2 teaspoon of salt

Cinnamon Sugar Mixture

  • 1/2 cup of sugar
  • 1 teaspoon of cinnamon

Directions

  1. In a large bowl, mix 4 1/2 cups of almond flour, 3 tablespoons of sugar, and 1/2 teaspoon of salt.
  2. Mix 1/2 cup vegan soy-free butter melted into that same large bowl.
  3. In a seperate small bowl, mix the packet of yeast and 1 1/4 cups of warm water.
  4. Now, add the yeast and water mixture into the flour mixture and mix it very well until it is dough-like.
  5. Lay parchment paper down or find a clean flat surface and knead the dough for 10 minutes. Flour your hands if need be, so that the dough doesn’t stick to your hands while kneading.
  6. Then, roll the dough flat with just 1-inch thickness.
  7. Cut the dough in 1-inch wide peices and then roll each individual peice into ropes.
  8. Take both edges of a rope and cross them over each other while still maintaining a circular-shape above the crossing point. Do this to each rope until they are all crossed and place them on a non-stick greased baking sheet. 
  9. Let them rise in a cool place for 30-45 minutes.
  10. Bake the pretzels for 15-25 minutes at 350 degrees until they are a nice golden brown.
  11. In a small bowl, mix the 1/2 cup of sugar and 1 teaspoon of cinnamon.
  12. Brush the 1/4 cup melted vegan soy-free butter across each pretzel.
  13. Sprinkle the cinnamon sugar mixture across each buttered pretzel.
  14. Enjoy!

Pesce-Vegan Spicy Seafood Gumbo

It’s about that time! With Thanksgiving around the corner and Christmas down the street, everybody is heating up their gumbo pots and it’s time us pesce-vegan’s join in on the fun!

Ingredients

  • 1 gallon of water
  • 1 bag of Louisiana Gumbo Base
  • Gumbo file powder
  • 1 pound of peeled shrimp
  • 1 pound of fresh crab meat
  • 2 pounds of crawfish tails
  • 1 can of organic corn
  • 2 bunches of chopped green onions
  • 2 chopped green bell peppers
  • 2 chopped red bell peppers
  • 1/2 chopped onion
  • 3 fresh chopped jalapeno peppers
  • 3 teaspoons of cayenne pepper

Directions

  1. Take your gumbo pot and fill it up with 1 gallon of water. Now pour the bag of Louisiana Roux mix into it along with 3 tsp of cayenne pepper.  Place it on a medium heat and constantly stir as the roux gets warmer.
  2. In a skillet, season and saute the shrimp to your liking until it is fully cooked.
  3. In a separate skillet, saute the jalapenos, onions, green onions, corn, and bell peppers until the veggies are cooked and wilted.
  4. Now, add the crawfish tails and shrimp into the gumbo pot and cook for 5 minutes on medium heat.
  5. Place the stove on a lower heat and add the vegetables and crab meat.
  6. Let that simmer for 25-35 minutes while stirring every 5 minutes.
  7. Add file powder to thicken the gumbo to your liking.
  8. Serve the gumbo over brown rice and enjoy the flavorful seafood gumbo!