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Tagged with 'vegan'

Our Guide to Vegan Camping Food

Following a vegan diet is beneficial in so many ways! According to the Academy of Nutrition and Dietetics, people who eat a vegan diet have lower rates of cancer, lower cholesterol and blood pressure levels and fewer instances of obesity.

The health benefits of eating vegan are wonderful, amazing and fantastic! BUT, in all reality, planning meals for a long vegan camping trip may have its challenges. If you have access to a grill or fire pit, you can make pretty much anything you would at home on a stove. If all you have is a cooler, your options will need to require minimal refrigeration.

First, food safety and avoiding food poisoning is top priority! If you don't have refrigeration, definitely pack enough ice to keep perishable foods cold. Bacteria grow most rapidly in the range of temperatures between 40 °F and 140 °F, doubling in number in as little as 20 minutes! This is called the "danger zone," so keep cold foods cold and hot foods hot.

Second, you need enough energy to get you through the camping trip, and possibly a hike or two and some swimming. In fact, these Post-Workout Vegan Foods will improve muscle recovery to ensure a good camping vacation. 

Here are some tips to keep your camping trip energized and plant-strong!

FRUITS AND VEGETABLES

  • Pack some of your favorite fresh fruits and veggies that tend to travel well and do OK at room temperatures, like apples, oranges, pears, bell peppers, mushrooms, brussel sprouts, asparagus, corn, onion, and avocados. Room temp foods will save space in your cooler for other meals where refrigeration is a must. Also, pack some fresh veggies for the grill.
  • Dried fruit, either store-bought or homemade, is another great option since it’s energy dense.
  • Potatoes (white or sweet) for breakfast hash browns or diced pots for lunch or dinner.
GRAINS
  • Quinoa
  • Prepare little baggies of pre-portioned vegan overnight oats (chia seeds, oats, dried fruit, cinnamon, a bit of granulated sweetener) and mix them up just before breakfast. It wouldn’t be cold necessarily, but it works in a pinch. Or you could simply serve granola with dairy-free milk!
  • A variety of wraps, breads, and buns.
  • Granola or muesli — either store-bought (which likely has a lesser need to be refrigerated) or homemade recipes.
  • Homemade bars and muffins travel beautifully.
PROTEIN
  • Canned or boxed organic beans (just don’t forget the can opener).
  • Chickpeas for salad
  • Nuts and trail mix
  • Nut butter (make some PB & J’s for hikes)
  • Hummus or tahini with crackers and veggies to dip
  • Black Bean burger (dry ingredients are non-perishable)
  • Tofu for a yummy breakfast tofu scramble.
FATS
  • Avocado
  • Oil for cooking
  • Butter stick
  • Ghee
OTHER
  • Ketchup, mustard, vegan mayo
  • Pack single-serve, non-refrigerated plant-based milks available at some grocery stores.

I recommend eating the most perishable items first.

I hope this helps get the wheels turning, and you have a fantastic camping trip!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

 

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The Most Delicious Veggie Frosting!

Want a delicious way to sneek veggies into your kiddos diet? With this recipe, create a beautiful red- or orange-colored frosting your kids will say is delicious, but will never know it's healthy!

BEET BENEFITS

  • Increase Oxygen Intake
  • Boost Stamina and Endurance
  • Support Heathy Blood Pressure
  • Fight Inflammation
  • Increase Energy Levels and Brain Activity
In addition to these impressive benefits, beets are also one of the best dietary sources of naturally-occurring nitrates.
If you are looking for more ways to incorporate beets, try slurping them with this scrumptous Cumin-Beet Soup
 
SWEET POTATO BENEFITS
  • Fight Inflammation
  • Improve Blood Sugar Regulation
  • Ward off Aging with lots of beta-carotene and vitamin C
  • Iron Supports Immunity
 
You can also incorporate sweet potatoes in this unique Tracy Anderson's Sweet Potato Smoothie.

Instructions

Mix 1 cup plain Greek yogurt with ½ cup steamed and pureed beets (for pink frosting) or sweet potatoes (orange). Add more veggies for firmer frosting, or more yogurt for thinner. Stir in ¼ cup powdered sugar for sweetness, plus a splash of vanilla extract— and/or swirl in lots of melted dark chocolate. 

Recipe courtesy of Dr. Oz The Good Life

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Super Bowl "Death by Chocolate" Blender Brownies

A chocolat-ey something is a must at any super bowl party. These death by chocolate blender brownies are extra rich, dark and fudgy, and sweetened with only fruit and honey + the cacao adds a dose of antioxidants. 

Not only are they dangerously delicious, they’re super easy to make. Throw everything in the blender, pour it in a pan, and bake!

Ingredients

1 cup mashed banana (about 2)

2 eggs

2 teaspoon vanilla extract

2 tablespoons coconut milk

½ cup dairy-free chocolate chips (any type)

1 cup cacao powder

¼ cup honey

½ teaspoon baking soda

Instructions

1. Preheat oven to 355 and grease a 9x9 inch baking dish.

2. Place everything in blender except baking soda and puree until smooth.

3. Pulse in baking soda to add a little at a time and spread batter into prepared dish.

4. Bake for 25-30 minutes, or until knife comes out clean.

5. Let cool and let the indulging begin…

Recipe courtesy of Delicious Obsessions

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Super Bowl Chili Cheese Dip

Place this chili cheese dip on the Super Bowl appetizer table and it will get devoured, and I promise, NOBODY will know it doesn't contain cheese! In fact, with heart-healthy cashews and nutrient-packed bell pepper as the base of this dip, it's completely guilt-free. 

Ingredients

Serves: ~6 cups

1½ cups cashews, soaked for at least an 1 hour, drained

1 orange bell pepper, roughly chopped

1 cup unsweetened dairy-free milk (I used almond)

2 tsp. chili powder

¼ cup nutritional yeast

¼ cup minced onion

2 tbsp. taco seasoning

2 15 oz. cans, black beans, rinsed and drained

12 oz. fresh salsa

Optional garnishes: cilantro, sliced green onions.

Instructions

1. Drain and rinse the soaked cashews.

2. Place the cashews, orange bell pepper, milk, chili powder, and nutritional yeast in a high powered blender. Puree until thick and creamy, about 3-4 minutes.

3. In a large saucepan, add the minced onion, taco seasoning, black beans and fresh salsa over medium heat. Stir constantly until heated through, about 7-8 minutes.

4. Add in the cheese sauce and stir to combine.

5. Season to taste with salt/pepper if needed.

6. Garnish as desired and serve with chips and fresh veggies.

Notes

This recipe makes a lot but it's the perfect amount for your Super Bowl party. 

Recipe courtesy of delish knowledge

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Cumin Beet Soup: Slurp Your Superfoods!

This creamy and satisfying beet soup is not only beautiful, but the red-violet color of beets comes from a unique and highly valuable antioxidant called betacyanins. They're widely studied for their ability to support healthy detoxification and manage inflammation response. Beets also contain potassium, vitamin C and iron. A recent study in the Journal of Applied Physiology showed beet juice consumption increased stamina and exercise tolerance.

Beets aren't the only superfood in this soup! It also contains maca and turmeric. What an amazing way to consume these superfoods!

Cumin Beet Soup

Serves 4

1 lb beets (about 3 to 4 medium), trimmed and scrubbed

1 tbsp beet powder (TRY: Synergy Company Beet Juice Powder)

1 tbsp coconut oil

½ tsp cumin seeds

2 cloves garlic, minced

1 large yellow onion, diced

1 tbsp maca powder

½ tsp ground turmeric

¼ tsp chile powder

½ tsp sea salt

1 13.5-oz BPA-free can full-fat coconut milk, divided

2 tsp dulse flakes

1 tbsp fresh lemon juice

Ground sumac, for garnish, optional

Beet sprouts, for garnish, optional

Instructions:

1. Preheat oven to 375oF. Wrap beets individually in foil, then place on a baking sheet. Roast for 60 to 90 minutes, or until very soft. Remove beets from oven and let rest until they are cool enough to handle. Peel away and discard beet skins; dice beets. Set aside.

2. In a medium saucepan over medium, warm coconut oil. Add cumin seeds and lightly toast until fragrant, about 1 minutes. Add garlic and onion and cook, stirring occasionally, until softened, about 3 to 4 minutes. Add beet powder, maca, turmeric, chile powder, salt and 2 cups water. Bring to a boil, then reduce heat to low and simmer for 15 minutes.

3. To saucepan, stir in 1½ cups coconut milk and simmer for 1 minute to warm. To a blender, transfer soup and add dulse flakes and lemon juice. Puree until smooth –be sure to blend very thoroughly for an even silky texture. Serve warm and drizzle with remaining coconut milk. If using, add a sprinkle of sumac and beet sprouts for garnish. 

Enjoy!

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

Recipe courtesy of Julie Morris and cleaneating.com

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Chai-Spiced Muffins

These fragrant Chai-Spiced muffins taste as good as they smell and are a treat anytime. For an afternoon pick-me-up, enjoy them with a cup of hot coffee or tea, or even some chai. Make them vegan using a vanilla-flavored coconut, almond, or hemp yogurt and almond milk. 

Makes 1 dozen muffins

Ingredients

2 cups gluten-free almond flour

¼ cup sugar

2 teaspoons baking powder

1 teaspoon baking soda

¾ teaspoon ground cinnamon

½ teaspoon ground coriander

½ teaspoon ground ginger

½ teaspoon ground allspice

½ teaspoon ground cloves

¼ teaspoon salt

1/8 teaspoon ground black pepper

½ cup vegan vanilla yogurt

½ cup plain or vanilla almond milk

¼ cup pure maple syrup

3 tablespoons coconut oil

1½ teaspoons pure vanilla extract

the Process

1. Preheat the oven to 400oF. Lightly oil a 12-cup muffin tin or line with paper liners and set aside.

2. In a large bowl, combine the flour, sugar, baking powder, baking soda, cinnamon, coriander, ginger, allspice, cloves, salt, and pepper.

3. In a medium bowl, combine the yogurt, almond milk, maple syrup, oil, and vanilla, stirring to blend. Add the wet ingredients to the dry ingredients, stirring to incorporate well. Do not overmix.

4. Spoon the batter into the prepared muffin tin (the batter will be thick). Bake until golden brown and a toothpick inserted into the center of a muffin comes out clean, about 15-20 minutes.

5. Let cool for 10 minutes on a wire rack. Serve warm. If not using right away, cool the muffins and store at room temperature in an airtight container for up to 12 hours. These muffins taste best if eaten on the same day they are made. 

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Cumin-Beet-Soup: Slurp Your Superfoods!

This creamy and comforting beet soup is not only beautiful, but the red-violet pigments in beets actually contain a unique and valuable antioxidant called betacyanins. They're widely studied for their ability to support healthy detoxification and manage inflammation response. Beets also contain important nutritents like potassium, vitamin C and iron. A recent study in the Journal of Applied Physiology showed beet juice consumption increased stamina and exercise tolerance.

Maca and turmeric are two other superfoods found in this soup. What an amazing way to consume these superfoods!

Cumin Beet Soup

Serves 4

1 lb beets (about 3 to 4 medium), trimmed and scrubbed

1 tbsp beet powder (TRY: Synergy Company Beet Juice Powder)

1 tbsp coconut oil

½ tsp cumin seeds

2 cloves garlic, minced

1 large yellow onion, diced

1 tbsp maca powder

½ tsp ground turmeric

¼ tsp chile powder

½ tsp sea salt

1 13.5-oz BPA-free can full-fat coconut milk, divided

2 tsp dulse flakes

1 tbsp fresh lemon juice

Ground sumac, for garnish, optional

Beet sprouts, for garnish, optional

Instructions:

1. Preheat oven to 375oF. Wrap beets individually in foil, then place on a baking sheet. Roast for 60 to 90 minutes, or until very soft. Remove beets from oven and let rest until they are cool enough to handle. Peel away and discard beet skins; dice beets. Set aside.

2. In a medium saucepan over medium, warm coconut oil. Add cumin seeds and lightly toast until fragrant, about 1 minutes. Add garlic and onion and cook, stirring occasionally, until softened, about 3 to 4 minutes. Add beet powder, maca, turmeric, chile powder, salt and 2 cups water. Bring to a boil, then reduce heat to low and simmer for 15 minutes.

3. To saucepan, stir in 1½ cups coconut milk and simmer for 1 minute to warm. To a blender, transfer soup and add dulse flakes and lemon juice. Puree until smooth –be sure to blend very thoroughly for an even silky texture. Serve warm and drizzle with remaining coconut milk. If using, add a sprinkle of sumac and beet sprouts for garnish. 

Enjoy!

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Recipe courtesy of Julie Morris and cleaneating.com

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Butterscotch Banana Parfait

Add this Butterscotch Banana Parfait to your "must make" list! It takes some work, but it's SO worth the effort! First, roast the sweet homemade granola, then blend up the creamy pudding, then simmer the delicious butterscotch banana topping. 

The recipe serves 8, is vegetarian and can easily be made vegan. 

FOR THE GRANOLA:

1 cup rolled oats

¼ cup all-purpose flour

¼ teaspoon salt

2 tablespoons almond butter

2 tablespoons melted coconut oil

2 tablespoons maple syrup

½ teaspoon vanilla

1/3 cup mini vegan chocolate chips or cacao nibs

FOR THE ALMOND BUTTER PUDDING:

1 (1-ounce) package soft silken tofu

¾ cup almond butter

½ cup powdered sugar

¼ cup maple syrup

½ teaspoon vanilla

1/8 teaspoon salt

FOR THE BUTTERSCOTCH BANANAS:

4 bananas, peeled and sliced

1 tablespoon lemon juice

½ cup sugar

2 tablespoons non-dairy milk

1 tablespoon vegan butter

1/8 teaspoon salt

½ teaspoon vanilla

Instructions

1. For the granola, preheat oven to 350 degrees and line a baking sheet with parchment paper or Silpat. In a small bowl, mix oats, flour, and salt. In another small bowl, mix almond butter, coconut oil, maple syrup, and vanilla. Add wet ingredients to dry ingredients and stir until smooth.

2. Spread granola in a solid rectangle onto baking sheet so it bakes as one piece. Bake for 8 minutes, remove from oven, toss gently, then reform rectangle, Sprinkle with chocolate chips, and bake for another 8 minutes. Remove from oven and allow to cool completely before breaking into pieces.

3. For the almond butter pudding, into a blender, place all ingredients and blend until smooth. Refrigerate until ready to serve.

4. For the butterscotch bananas, in a small bowl, add bananas and lemon juice. Toss gently then set aside. In a small saucepan over medium heat, add sugar, milk, butter, and salt, and cook until sugar is dissolved and mixture is bubbly. Simmer for 5 minutes, stirring constantly. Remove from heat, stir in vanilla, add bananas, and toss gently.

5. To assemble, use Mason jars or dessert cups. Layer pudding, granola, and bananas. Repeat until jars are full and serve immediately.

Enjoy immensely!

Recipe courtesy of Vegnews magazine

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