Plant Based Recipes

  • Cauliflower Hash browns

    Today’s recipe is one I’ve been wanting to work on for awhile now.  As someone who has reversed my type 2 Diabetes with a WFPB Lifestyle, I know sometimes finding a delicious breakfast that won’t spike our glucose levels while reversing can be tough.  Cauliflower is a wonderfully versatile vegetable that we can eat without spikes in stir-frys, soups, tacos, as wings or even as “steaks”, so I thought why not as hash browns?

    My favorite way to eat this is topped with ketchup!  Enjoy!

    Cauliflower Hash Browns

    Servings: 1
    Author: Melissa

    Ingredients

    • 1 Cup Frozen Cauliflower Rice
    • 1/4 to 1/2 Cup Fresh or Frozen Peppers (Green, Red, Yellow)
    • 1/4 to 1/2 Cup Fresh or Frozen Mushrooms
    • 1 Tablespoon Chopped Onions
    • 1 Small Handful Fresh Chopped Spinach
    • 1/2 Teaspoon Salt
    • 1/4 Teaspoon Garlic Powder
    • 1/4 Teaspoon Onion Powder
    • 1/4 Teaspoon Turmeric
    • 1/4 Teaspoon Paprika
    • 1 Splash Vegetable Broth or Stock

    Instructions

    • Put a splash of vegetable broth in a pan on medium, high heat.  Add the frozen cauliflower, vegetables and spices and cook until veggies are tender. 
  • WFPB Mexican Rice – Made 2 Ways!

    Happy Cinco De Mayo!  I love Mexican food, and this week I’ve been working on a few different recipes.  Here is my latest one.  A WFPB Mexican Rice made 2 Ways!  I wanted to make sure this dish would be tasty using both Brown Rice as well as Cauliflower Rice.  I, personally, still prefer using riced cauliflower as my rice in meals.  I first made this switch when rice would spike my glucose levels.  It no longer spikes me, but I just love the added benefits of being able to eat MORE of it for LESS Calories!  So, when I decided to work on this recipe I knew I wanted to divide the veggies cooked in half and mix some in with the brown rice for my husband, the the rest in with cauliflower rice for myself!  Feel free to use ALL brown rice or ALL cauliflower rice.

     

    WFPB Mexican Rice - 2 Ways

    Servings: 2
    Author: Melissa

    Ingredients

    • 2 Cups Brown Rice or Cauliflower Rice I love using frozen rice
    • 1 Cup Black Beans
    • 1 Cup Corn
    • 1 Clove Garlic
    • 2 Tsp Chili Powder You can reduce this to 1 Tsp if you don't want it too spicy
    • 1 Tsp Cumin
    • 1/2 Tsp Paprika
    • 1/2 Tsp Oregano
    • 1/2 Tsp Red Pepper Flakes
    • 1 Medium Onion, white or purple, chopped
    • 1 Medium Bell Pepper I used a combination of some green, yellow and red peppers
    • 1 Roma Tomato, chopped
    • 1/2 Tsp Salt optional
    • 1/4 Cup Cilantro, chopped

    Instructions

    • Cook rice according to package instructions (to make this process faster, I use steamable bags of frozen brown rice and riced cauliflower)
    • Chop tomato, peppers, onion and garlic and water saute in a pan until getting soft. 
    • Add corn and black beans
    • If using a combination of Brown Rice and Cauliflower rice as I have, divide the veggie mixture in half and add brown rice to pan with half the veggies and mix in half the spices.  Repeat the same with the cauliflower rice.
    • Serve and enjoy!
    WFPB Mexican Rice made with Brown Rice
    Mexican Rice made with Cauliflower Rice

     

     

     

     

     

     

     

     

     

     

    If you make this recipe, let me know how you enjoyed it!

  • Cinco De Mayo – “Taco Taters”

    In about a week it’ll be Cinco De Mayo, this year it’s hard to imagine with it being about 35 degrees out today, but I wanted to make a few inspired dishes this week to share and this one was just something simple I tossed together for lunch the other day!  This could easily be made as a “casserole” and baked together in the oven for a family sized meal!  If you choose to make a larger casserole style, put the bag of potatoes into a casserole dish, up the potato/carrot cheese sauce to 1-2 cups and simply up the amount of veggies and beans you’d like and bake it all together in a 350 degree oven for a 30-40 minutes!

    Taco Taters

    Servings: 1
    Author: Melissa

    Ingredients

    • 1 Cup shredded potatoes I used frozen
    • 4 Tablespoons potato/carrot cheese sauce
    • 2 Tablespoons black beans
    • 2 Tablespoons chopped tomato
    • 1 Tablespoon chopped red onion
    • 1/2 Cup shredded lettuce
    • 1 Tablespoon avocado
    • 1 Tablespoon corn
    • 3 black olives (optional)
    • hot sauce (optional)

    Instructions

    • Cook frozen shredded potatoes in the air fryer for about 10 minutes.
    • Meanwhile, chop veggies and warm up potato carrot cheese sauce.
    • Plate potatoes and add the other ingredients on top.

    For the potato/carrot cheese sauce used you’ll find the recipe here.

    I hope you enjoy!

  • Red Lentil Pasta Goulash

    Today I am food prepping for myself and my husband.  I’ve been dealing with a cat bite on my finger that’s become infected and most likely I’ll be in the hospital most of this upcoming week for surgery and more IV antibiotics.  I’m eager for that to be healed and over with.  But getting ready for this stay I’m spending my day making food for myself for the hospital stay, as well as food for my husband.  This recipe is just something I whipped up and decided to put here, because it’s pretty darn tasty and easy, even for someone cooking one handed right now.

     

     

    Red Lentil Pasta Goulash

    Servings: 4 servings
    Author: Melissa

    Ingredients

    • 1 Box Red Lentil Pasta
    • 1 Green Pepper, chopped
    • 1 Small Onion, chopped
    • 1 Cup Cherry Tomatoes, chopped
    • 2 Cups Fresh Spinach, chopped
    • 1 Cup Sliced Mushrooms
    • 1 Jar Oil Free Pasta Sauce of choice (I used Aldi's)

    Instructions

    •  Boil Pasta according to box instructions
    • Chop all veggies, and saute with a little water or veggie broth until tender, add the spinach last.
    • Drain pasta
    • Add veggies to the drained pasta, add sauce, and serve

     

     

    I Love the batch cooking containers they have out now, I purchased a 12 pack from Aldi that they had a few months back, and they make things so easy for putting food into serving size containers for us to just grab and go.  Super simple.  By the end of the day I’ll probably have all these containers filled with different meals as well as glass jars with things pre made for both of us!

    So, while on this journey to good health, don’t feel like your only option is to cheat and eat off plan.  Just think ahead of time.  If you know you are too busy to cook everyday, or that life has thrown something at you like an injury, get in the habit of spending a few hours on a day off to prepare food for yourself for those busy days.  These containers are perfect in that they can go in the refrigerator or freezer.  Yes, it’s easy to give in and cheat, but it’s also just as easy to make the decision to still eat healthy and just plan ahead!  You’ve got this!

     

     

     

     

     

  • Super Easy & Quick WFPB Minestrone Soup Recipe

    Who doesn’t love a healthy bowl…or two…of soup?  Most of the time when I set out to make a soup I just toss whatever ingredients I have on hand into the pot, cook it up and there is dinner and lunch for a few days for my husband and I!  Here is a quick video I made this afternoon showing what I’m putting into this pot of Minestrone Soup.  And nope, I added no pasta, but of course you can add a whole grain pasta to it if you choose!

     

    Enjoy!