Category: Recipes

Delicious and nutritious vegan recipes without salt, sugar, or oil.

Dips and Hummus

Rick’s Hummus

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10 oz Unsalted Chickpeas (cooked)
10 oz Unsalted Black beans (cooked)
2 tablespoons Bensons Table Tasty
1/4 cup Rick’s Balsamic Vinaigrette
5 cloves garlic
Juice of 1 lemon
1 cup water (more or less as needed to blend into a creamy hummus)

Blend in High Powered Blender

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like help to learn ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

 

Chocolate, Desserts, Treats

(Is that really a) Black Bean Brownie?

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Chocolate Cupcake

4 cups cooked or canned no-salt-added or low-sodium black beans, drained & mashed
1/2 cup hemp seeds
4 oz walnuts
1/2 cup natural, non-alkalized cocoa powder
17 or 1 1/2 cups or 12 oz pitted medjool dates soaked (keep water)
2 TBS date water
1/2 cup raisins
1/2 cup ground oats
1 tablespoon ground chia seed

Optional Topping:

1 ripe avocado
1/2 cup water
4 tablespoons natural, non-alkalized unsweetened cocoa powder
5 medjool dates

Non-Bake Method:

Roll into 1″ balls and serve. 

Optional coating: crushed almonds, unsweetened coconut flakes, unsweetened cocoa powder or dip into Chocolate Sauce

Or Bake in Oven:

Preheat oven to 325 degrees F.

Combine the black beans, dates & almond butter in a food processor or high-powered blender. Blend until smooth. Add the remaining ingredients and blend again. Spread into a parchment paper lined baking pan.

Bake for 45 minutes. Cool completely and apply topping if desired. Cut into small squares.

Store in a covered container in the refrigerator up to one week.

Blend topping ingredients in a high powered blender.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like help to learn ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

Hey, I Can Make That!, Salads and Sides, Snacks, Wraps

Spring Rolls

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Vietnamese Spring Roll
Our green star member Joann showed us how to easily make Spring Rolls! 
You will need:
vegetables 
rice paper 
lukewarm water 
shallow plate 
spray bottle with water 
a smooth surface 
sauces for dipping
knife
cutting board
Directions:
Choose and prepare your favorite fixings like:   Spiralized cucumbers, Vermiceli rice noodles, butter lettuce, matchstick cut carrots, firm tofu sticks, mint leaves, micro greens, freshly squeezed lime juice, finely sliced onions, green spring onions, red, yellow and green peppers, chili pepper, shredded cabbage, snow peas, kimchi, etc. 
1. Fill bottom of a shallow plate with lukewarm water.
2. Select a piece of rice paper and note which side is rough or smooth. 
3.  Dip both sides of 1 rice paper in the water. 
4. Spray a smooth surface with some water.
5. Place rough side of rice paper up on a smooth surface. 
6. Put your favorite fixings on top of rice paper on bottom 1/2 of rice paper .
7. Be sure to leave 1″ on bottom bare so you can use it to seal roll.
8. Pull bottom of rice paper up towards middle.
9. Fold sides in towards center.
10. Roll up spring roll and enjoy!

Vermicelli Rice Noodles

*Some sauces may be high in sodium:

If you would like help to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

If you would like to help support my blog, consider shopping on my AmazonStore for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, recipe development, social media publicity and more, please donate here. 

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

Christmas, Holiday, Soups, Thanksgiving

Pumpkin Chipotle Soup

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Pumpkin Chipotle Soup

Watch this recipe demo I attended at a Seventh Day Adventist Church.

Ingredients:

• 1 medium onion, chopped
• 2 cloves garlic, chopped
• 1 and ¾ cup roasted and mashed pumpkin* or 1 can (15 oz.) pure, unsweetened pumpkin
or 1 and ¾ cup roasted and mashed butternut squash
• 4 cups (1 quart) unsalted vegetable broth or water
• 1 chipotle pepper in adobo sauce (or 2 if you want to break a sweat; for timid palates omit the chipotle pepper and add 2 tsp mild chili powder)
• 1 tsp ground cumin
• ½ tsp ground coriander
• ¼ cup raw, unsalted pepitas (shelled pumpkin seeds)
• cilantro for garnish (optional)

*For fresh roasted pumpkin, cut a sugar pumpkin in half. Scoop out the seeds and strings and place the halves face down on a silpat baking sheet or parchment paper lined baking sheet. Bake at 350°F until soft, about 45 minutes to 1 hour. Cool and then scoop out the flesh. Freeze any remainder for other recipes. Butternut squash can also be used in this recipe as an alternate to pumpkin. Simply follow the same roasting technique.

Technique:
In a dry skillet, toast the pepitas over medium heat. Stir the seeds frequently to evenly toast and prevent scorching. Set aside.

Water sauté the onions and sauté until lightly golden. Add the garlic and sauté an additional minute. Transfer the mixture to a high speed blender.

Add the pumpkin, 2 cups of  broth, the chipotle pepper and the cumin and coriander; process until completely smooth. Transfer to a large cooking pot and add the remaining stock/broth. Bring to simmer, partially cover and cook for 30 minutes. Ladle into individual bowls and garnish with the toasted pepitas (pumpkin seeds) and optional cilantro.

Garnish with chopped kale, microgreens, sesame seeds, etc. Add your favorite bean(s).

I have helped many people to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please click follow so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell


Chocolate, Desserts

Chocolate Candy – Wow!

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Chocolate Candy

If you miss chocolate candy, look no further. Be careful, it is soooo good, you might eat them all! Check out the recipe on BeGreenWithAmyYouTube!

Ingredients:

1 16oz Jar Unsalted Peanut Butter
1 13oz Date Paste
1 Cups ground almonds
1 Cup Oat Flour                                                                                                                                  1/4 cup ground hemp seeds                                                                                                                6 Tablespoons Cocoa Powder                                                                                                            1 1/2 Cups Water

Instructions:

In high speed blender 

Cocoa
Water
Date Paste

Mix in
Peanut Butter (discard oil)

Mix in
Oats
Nuts

Should be thick dough consistency

Spoon into silicone ice cube trays

Freeze for 6 hours or overnight (or until firm).

Pop out frozen and and store in a sealed container in freezer until ready to serve.

Want someone to help you with this lifestyle? Contact Amy.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Please follow and share so that I know you would like to see more recipes and hacks.

Be Strong, Be Well and Be Green!

Barbecue, Dressings and Sauces

SOS Free Barbecue Sauce

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BBQ Sauce PNG

SOS free barbecue sauce

1 16 oz can no salt tomatoes (fire roasted if you can find), drained
2 garlic cloves or 2 tsp garlic powder
1/2 cup dried dates, soaked
2 tbsp balsamic vinegar / apple cider vinegar
2 tbsp salt substitute
2 tbsp tomato paste
2 tsp liquid smoke (I used applewood)
1 tsp mustard powder or ¼ cup mustard
1 tbsp paprika
1 tbsp onion powder
¼ tsp cinnamon or allspice

Blend the tomatoes, garlic, dates, vinegar and salt substitute to a puree.  Place in a non-stick pan and add the tomato puree, liquid smoke, mustard, paprika, onion powder and cinnamon.  Heat until it bubbles then remove from the heat. Can be used as a dip or a marinade.

Our very talented cook and Green Star member JoAnne, brought these delicious dishes to our Barbecue themed Meetup Pot Luck. Check out JoAnne’s other BBQ themed recipes.

Please subscribe so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Barbecue Sides, Dressings

EASY VEGAN COLESLAW DRESSING

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coleslaw

EASY VEGAN COLESLAW DRESSING

  • 1 cup raw cashews* (soaked in very hot water 1 hour, or in cool water 6 hours or overnight) or sunflower seeds or both
  • 1/3 cup water
  • 1 Tbsp date syrup (plus more to taste)
  • 2 Tbsp spicy brown mustard (or yellow mustard, Dijon, or mustard of choice)
  • 1 1/2 Tbsp white vinegar
  • 2 Tbsp apple cider vinegar or kombucha vinegar
  • 4 Tbsp chopped yellow or red onion
  • 1 tsp celery seeds
  • ½ tsp table tasty
  • ½ cup kefir (optional)
  • black pepper to taste

SLAW

  • 1 cup shredded onion
  • 4 cups shredded red or green cabbage

Instructions

  1. Soak cashews. Then drain thoroughly and add to a high-speed blender along with water, date syrup, mustard, white vinegar, apple cider vinegar, onion, celery salt (or seeds) and kefir.
  2. Blend on high until creamy and smooth, scraping down sides as needed. If too thick, add more water to thin. If too thin, you can compensate by adding more (raw) cashews (they don’t need to be soaked). 
  3. Taste and adjust flavor as needed, adding salt and pepper to taste, more celery salt or seeds for more pronounced celery flavor, onion for bite, maple syrup for sweetness, mustard for tanginess, or vinegar for acidity.
  4. Add onion and cabbage to a mixing bowl and top with dressing. Toss to combine. Enjoy immediately or store covered in the refrigerator to chill – about 4 hours. 
  5. Store leftovers covered in the refrigerator up to 4-5 days. Not freezer friendly. Perfect for pairing with things like Vegan Pulled Pork Sandwiches, Vegan Baked BBQ Beans, and Chickpea Sunflower Sandwich

Our very talented cook and Green Star member JoAnne, brought these delicious dishes to our Barbecue themed Meetup Pot Luck. Check out JoAnne’s other BBQ themed recipes.

Please subscribe so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

 

Dips and Hummus, Dressings and Sauces, Instant Pot / Pressure Cooker, Tomatoes, Vegan Twists on Old Favorites

Romesco Sauce and Soup

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Romesco Red Sauce

This delicious recipe is delicious and versatile.

Watch our Green Star member JoAnne demo this on .

RED LENTIL ROMESCO SOUP

INGREDIENTS:

SOUP:

½ cup broth for sautéing
1 small onion, finely chopped or grated
2 large carrots, grated
2 garlic cloves, finely minced
8 cups vegetable broth
1 ½ cups dried red lentils
ROMESCO
1 dried ancho pepper
1 dried chipotle
½ tsp ground chipotle spice (optional)
1 12oz jar roasted red peppers, drained
1 14.5 oz can fire roasted tomatoes, drained
½ cup almond butter (raw or roasted, unsalted)
1 Tbsp lemon juice
1 Tbsp sherry vinegar or red wine vinegar
¼ cup chopped parsley
1-2 cloves raw garlic
4-6 cloves roasted garlic (optional, but better depth)
2 tsp smoked paprika
1 tsp paprika or cayenne pepper, or red pepper flakes, or Aleppo pepper flakes or combo (adjust to your heat level, can be omitted)
Salt substitute and pepper to taste
INSTRUCTIONS
LENTILS:

Add onions, carrots, and garlic to a large pot over medium heat. Add a small amount of broth and water sauté the vegetables until soft.

Add the broth and lentils to the pot and bring to a boil.
Reduce the heat to a simmer and coo for 20 minutes, or until lentils are soft. Set aside.

ROMESCO SAUCE:

Put the dried peppers in a bowl and cover with hot water. Put a cover over them and let reconstitute.

Meanwhile, add all the ingredients to a food processor or high sided bowl and use a
handheld immersion blender.
Remove the peppers from the bowl and remove the stems and seeds. Add to the food processor or bowl.

Blitz until smooth. (If you are making the sauce for something other than the sauce be certain to drain the tomatoes and pepper really well, press. You can make to the consistency that you like)

TO SERVE:

Whisk the romesco sauce into the lentil soup. Season with salt substitute (optional), pepper, and paprika. Serve warm with vegan Greek yogurt (optional).

NOTES
If just making for a sauce or dip, drain the tomatoes and roasted peppers well and pat dry.

Add a ½ -1tbsp tomato paste to the ingredients.
The sauce is great on veggies, as a spread with or without vegan mayo on sandwiches, on pasta, over tofu scramble. Can be used as a dip as is or less processed so it’s chunky,

Instant Pot Directions:

Sauté on medium
Add 6 cups water/broth (add the rest when finished cooking)
Manual for 12 minutes
Slow, quick release (intermittence)
Add the rest of water/broth
Add the sauce.
Season

Thanks to our Green Star member JoAnne for another excellent recipe. It is whole food, plant based, sugar, oil and salt free and a treat for the palette. 

JoAnne has contributed other recipes like: Make Kefir – Non Dairy, No Sugar, Oil or Salt

Please subscribe so I know you would like me to share more helpful hints, recipes and more which I have learned from awesome people like JoAnn.

I have helped many people recover from going off the wagon. If you would like help to prevent yourself from going off the wagon and learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, recipe development, social media publicity and more, please donate here. 

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

I have helped many people recover from going off the wagon. If you would like help to prevent yourself from going off the wagon and learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, recipe development, social media publicity and more, please donate here. 

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

Fizzy, Hey, I Can Make That!, Recipes, Vegan Twists on Old Favorites

Make Kefir – Non Dairy, No Sugar, Oil or Salt

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amy-and-joanne-kefir.jpgHow to Make Homemade Nondairy Milk Kefir as seen on BeGreenWithAmyYouTube

Time: 60 minutes or more
Prep Time: 5-10 minutes
Fermenting time: 1 day or less do to temperature of room
Total Time: approx. 24 hrs
Servings: 4 cups
Author: JoAnn 
Ingredients
1-2 Tbsp kefir grains
4 cups Silk Protein Nut milk or nondairy milk of choice (won’t be thick as with protein nut milk)
***If using homemade nut milk or nondairy milk other than Silk Protein Nut milk
1 tsp date paste 
Supplies
½ gallon mason jar  with plastic cover 
Non-metal slotted spoon
Funnel
Fine mesh non-metal colander
Jar for storing finished kefir
Instructions:
1. Clean: Clean everything well with regular soap (avoid antimicrobial
soaps). I’m talking the hands, glass jugs, spoons, everything!
2. Assemble: Add 1 Tbsp (ish) of the kefir grains and 4 cups of nondairy
milk to a large glass jug. Cover the jar with either a cover fitted loosely or a paper coffee filter. Secure with a rubber band/ or mason jar band to prevent any bugs or dust from getting in.
3. Ferment: Set in a warm, out of sunlight spot (65 to 85 degrees F) for about 24 hours or less if it is ready. You’ll know your kefir is done when it has slightly thickened and smells fermented. If your kefir has separated into yellowish watery-looking whey and curds, that’s fine! It’s just a sign that you can either reduce the length of fermentation next time or use more nondairy milk next time.
4. Strain: Place a fine-mesh non-metal strainer into the funnel and place in the clean jar
Pour your finished kefir into the strainer, stirring with a plastic or wooden spoon to gently force kefir liquid through. The grains will be left.
5. Start new batch: add the grains back into the large jar that you fermented the grains it. Add 4 cups of fresh nondairy milk (plus date paste) to start the process again for a new
batch.
6. Store fresh kefir: Tighten the cover on your kefir and store in the fridge. It will keep    4-6 weeks but the flavor will continue to ripen and the kefir may get slightly fizzy. 

Special thanks to Green Star Meetup member JoAnn for this recipe and demo as seen on BeGreenWithAmyYouTube. JoAnn is a fabulous vegan cook who expertly transforms vegan and non-vegan recipes into whole food, plant based, sugar, oil and salt free gems. We are so fortunate to have JoAnn as a member of our Meetup group. If you don’t have a whole food, plant-based Meetup group near you, find out how to find one here: Meet Others: Socialize with like minded people so you don’t lose your mind.

JoAnn recommends this FaceBook kefir/ferment sharing group:  https://www.facebook.com/groups/181445115312844/­
JoAnn says that “Everything is free but you do reimburse for postage. They also have lots of answers to all those questions. Just ask!!!!”.

Please subscribe so I know you would like me to share more helpful hints, recipes and more which I have learned from awesome people like JoAnn.

Be Strong, Be Well and Be Green!

BBQ Grill, Breakfasts, Hey, I Can Make That!, Meat Substitutes, Snacks

Waffles With Barbecue Sauce SOS Free

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tofu waffle

Tofu? Tofu Waffle? BBQ? Sooooo delicious and easy to make.

As a Meetup leader, I have the privilege of being surrounded by nice people who follow a whole food, plant-based diet. Meet Others: Socialize with like minded people so you don’t lose your mind.

We are fortunate to have some wonderful cooks in our group, who are willing to do recipe demos. They are talented and able to convert SAD recipes to compliant, whole food, plant-based, sugar, oil and salt free recipes. These members earn a Green Star each time they do a demo for our group. 

Here is a YouTube BBQ Waffles demo from our Green Star members Beverly & John:

Recipe:

Barbecue Tofu Waffles Sauce

14.5 oz. can Organic Fire roasted tomatoes
6 oz. can organic tomato paste
1⁄2 c. organic dates
3 cloves organic garlic
1⁄4 c. apple cider vinegar
2 tsps. organic chili powder
1 tsp. organic smoked paprika
1⁄4 tsp. vegan Worcestershire sauce ( Beverly likes Wizard brand)
1⁄2 tsp. liquid smoke
Blend in high speed blender or food processor then heat in saucepan for about 30 minutes.
Let cool and store in refrigerator.

Barbecue Tofu Waffles

Drain one carton of firm or extra firm tofu. Cut in slices that will fit your waffle maker. Place it on paper towels or a clean tea towel, cover it with the same, and press gently with your hands to remove some of the water.
Place BBQ sauce on a shallow plate and drag each piece of tofu through the sauce until it is coated on all sides.
Preheat your waffle iron on its highest setting. Once it is hot, place the tofu on the waffle iron. Save the extra sauce for applying afterward when serving. Gently close the waffle iron and set a timer for 4-5 minutes.
Keep the waffle iron closed for at least 4 minutes (unless you smell something burning). Waffle irons vary so check it after 4 minutes and then at 1-2 minute intervals. It should be uniformly browned not wet.

If some pieces cook more quickly than others remove them as they get done.
Brush with extra barbecue sauce.

Serve alone or on sandwiches.

Beverly has many other recipes on her Pintrest Board

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

Please follow me so I know you would like me to share more helpful hints.

If you would like to learn ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!