These muffins are a winner! I made these for a group of omnivores and everyone loved them. If you’re looking for a good, solid WFPB Banana nut muffin recipe, look no further, this is it!

Note: These are better the next day!

See original recipe here.

Banana Muffins (Oil-Free, WFPB, Vegan)

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Serves: 12 Prep Time: 10 minutes Cooking Time: 25 minutes 25 minutes

Nutrition facts: 1858 calories 93 fat

Rating: 5.0/5

( 2 voted )

Ingredients

3 large overripe bananas (make sure you have 1-3/4 cups) - 390g
1/4 cup maple syrup (or honey or other sweetener of choice) - 75g
1/4 cup milk of choice - 75g
2 tsp vanilla extract
1 cup whole wheat flour (or 4-4.25oz Oat Flour) - 163g
3/4 cup almond flour (makes them fluffy and tender. Replace with whole wheat if you don't have this) -88g
1/2 tsp baking soda - 2g
2 tsp baking powder -9g
1/2 tsp salt - 2-3g
1 tsp cinnamon - 2g
1/2 tsp ground nutmeg
1/2 cup mini dark chocolate chips, optional
1/2 cup chopped walnuts, optional -67g

Instructions

1. Grease muffin pan (or use silicone pan), and preheat the oven to 325 degrees. In a large bowl, break up the bananas and mash with a fork until as smooth as possible. Make sure this measures at least 1-3/4 cups).
2. Stir in syrup, milk and vanilla. Stir until well-combined.
3. Add dry ingredients to a single bowl and combine.  Add dry ingredients to banana mixture. Do not over-stir. Add chocolate chips and/or walnuts if desired.
4. Fill greased muffin cups 3/4 full. Makes 12 large muffins or 24-30 mini muffins. Sprinkle tops with oats and crushed walnuts if you'd like to be fancy...
5. Bake for 25 minutes, or until firm to the touch.  (Bake mini muffins for about 12 minutes)
6. Store in an airtight container. 

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Concetta and I came up with the recipe as the perfect topping for our “honest tom’s” inspired fishless tacos. While this recipe is amazing when made with fresh pineapple, it’s just about as good when using canned pineapple – and quite a bit easier!

Pineapple Salsa

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Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

1 can cubed pineapple - chopped slightly smaller (or two cups fresh pineapple)
1/2 red onion, finely chopped
1 jalepeno diced
1 lime, juiced
small handful chopped cilantro

Instructions

Combine all ingredients in bowl. Let sit in the refrigerator. Allowing it to sit before serving gives it a better flavor.

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I only put recipes on my site that I love, and this is no exception. Whether you’re a Whole Food, Plant Based person, vegan, vegetarian, or meat eater, you will love this healthy & delicious recipe. It makes a great side, is good in a wrap, or eaten straight as your main entree. 

NOTE: To cook dry chickpeas in a pressure cooker, rinse dry beans and make sure there are no stones. Add them to the pressure cooker with 1″ of water covering them. Set the pressure cooker to manual and cook at pressure for 50 minutes. Allow to sit for 10 minutes, and then release pressure.

Vegan Chickpea Salad

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Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 2 voted )

Ingredients

1lb dry chickpeas, cooked
3 celery stalks, chopped small
1/8 red onion chopped very small
1/2 red pepper, chopped small (optional)
1/2 cup plain vegan yogurt (or enough to coat all beans to the consistency you enjoy)
1-2Tbsp dijon mustard
1-2tsp poultry seasoning or "makes it taste like chicken" seasoning
1/2 cup dried cranberries

Instructions

Combine all ingredients. You can mash the chick peas or leave them whole. If you choose to mash, I recommend adding the yogurt and seasoning, then smashing the chickpeas, and add the chopped ingredients last.

The post Chickpea Salad appeared first on ColorMeKevin.com.

This guilt free brownie recipe has become a staple for me. After a lifetime of letting my health get out of control, I’ve been working hard to try and convert to a completely whole food, plant based diet. People seem to think that I’ve had such a  healthy diet, but the fact is, I’ve been a junk food vegetarian for most of my life. Not eating meat doesn’t make you healthy if what you eat instead is a bunch of processed fake meats, simple carbs, sugars, fats and alcohol! My gut ended up out of whack, i had high blood pressure, a fat liver. Top top it off, I was unhappy with how I looked. After watching Fat Sick and Nearly Dead, as well as What The Health, I decided to get my life in order. I did a full 30 day juice cleanse to get me kick started and then switched over to a whole food, plant based diet as the one Dr. McDougall recommends. The one thing I was truly missing was dessert. Cake, cookies, brownies, etc. One day I was scrolling through TikTok and came across a video from Vincent Esposito.  Vincent is a Chiropractor in New York who takes a holistic approach to helping his patients. One message that he tries to spread is that of a healthy, plant based diet. With his 30 second TikTok videos, he teaches watchers, fast, simple, tasty recipes that will help them meet their health and wellness goals. Be sure to check out his video for this recipe. The recipe I’m posting below is slightly modified since i have a bit of a sweet tooth. Whether you go with his original recipe, my modified version, or modify it to your own taste, you will be thrilled with this guilt free dessert.

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Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

3-4 sweet potatoes (I use 3 + the bananas. Use 4 if you're not using bananas or if they are very small)
2-3 very ripe bananas (speckled or almost all black)
1.5 cup oat flour
1.5 cup Cacao Powder
1tbsp nut butter (cashew, but substitutions are fine!)
1/2 cup cacoa nibs
1 cup oat milk
1 tbsp Maple Syrup
1 tsp Cinnamon
cashew and pumpkin seeds (or whatever nuts you have around)
3-4 dates, chopped small (optional)

Instructions

Roast the sweet potatoes in a 400 degree oven for 50-60 minutes or until tender

When the sweet potatoes are done basking, remove the skin (should come off easily) Place in a bowl and mash well.

To the mashed sweet potatoes, add all other ingredients and mix well.

Place batter into a parchment lined loaf pan. Bake at 350F for 40-45 minutes (I usually bake it for closer to an hour, but Vincent's original recipe calls for less time. Al ovens are different, so you have to play this by ear to a degree, I use the "toothpick method", but you're never going to have a toothpick come out of this completely clean. It's a bit fudgie.)

 

Notes

Oat Flower - You can buy this pre-made or just put stanard oatmeal into a blender or food processor and grind it to a powder.
Suggestions: Get creative! Add dried fruits, other nuts, Vincent suggested topping it with tahini before baking it. Go wild!
Too much batter? Make cupcakes for when you're on the go. I was having them for breakfast at work at one point!

The post Guilt-Free Dark Chocolate Sweet Potato Brownie appeared first on ColorMeKevin.com.

Vegan Pressure Cooker Cuban Black Beans

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Serves: 8 Prep Time: 15 Min Cooking Time: 45 Min 45 Min

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

3 tablespoons (45 ml) olive oil
1 cup (160 g) chopped red or yellow onion
1 red pepper, chopped (optional)
6 chopped garlic cloves
1 green jalapeño pepper, chopped
2 teaspoons smoked or sweet paprika
2 teaspoons dried oregano
1 teaspoon whole cumin seeds
1-2 canned chipotle peppers in adobo sauce, chopped, depending on your heat preference (I use one)
2 tsp pink himalayan sea salt
1 pound (450 g) dried black beans, picked over and rinsed
2 bay leaves
1/4 cup (60 ml) fresh orange juice
2 tablespoons (30 ml) fresh lime juice
3-1/2 cups water

Instructions

• Press the “saute” button on an electric pressure cooker and preheat on high heat. Once the interior pot is hot, add the olive oil and onion. Cook, stirring frequently, until the onion is softened, about 3 – 5 minutes. 
• Add the red bell pepper and saute for 1 minute.
• Stir in the garlic, jalapeño, paprika, oregano, cumin seeds, chipotle and 1 tablespoon salt (see note below) and stir until fragrant and the spices are coated in oil, about 30 seconds.
• Add the black beans, bay leaves, orange and lime juice and the water. Secure the lid of the pressure cooker and cook on high for 45 minutes, allowing the pressure to release naturally.
• Taste the beans and season with additional salt, if needed.
• Serve the beans in bowls with cooked rice, quinoa or other whole grain. Top with desired garnishes and enjoy.

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I can’t say enough about the power of juicing (or a whole food, plant based diet) I’d venture to say that the majority of my health issues are entirely self inflicted…and that’s probably trued for most people. As a lifelong vegetarian, I’ve had a diet loaded with sugar, carbs, & processed foods (preservatives and sodium) A 30 day juice cleanse fixed my cholesterol, my blood pressure, my triglycerides, brought my liver enzymes down and made me feel and look great. I’m not a doctor, and I’m not giving you medical advice, but I highly suggest looking into it! Included here are some of the recipes I’ve used for the 30 day juice cleanse I did. I didn’t have a set plan, just tried to keep things mixed up.

Joe Cross’s Mean Green Juice (staple)

• 16 Kale Leaves
• 2 cucumbers
• 8 celery sticks
• 4 apples
• 1 lemon
• 2″ ginger

Triple C

• 1/2 head green cabbage
• 6 carrots
• 8 celery sticks
• 2 apples
• 1 lemon

Beet-ini Juice

• 1 large beet
• 1 apple
• 1 orange

Green Carrot Ginger Juice

• 2 cucumbers
• 8 carrots
• 6 kale leaves
• 1 pear
• 2″ piece of ginger

Green Grapefruit

• 1 cup spinach
• 2 Ruby Red Grapefruits
• 2 oranges
• Ginger

Australian Gold

• 1/2 Pineapple
• 1 yellow bell pepper
• 1 lemon
• 1″ ginger

Carrot Apple Ginger

• 6 carrots
• 4 apples
• 2″ ginger

Carrot Cake

• 6 carrots
• 1-1/2 sweet potato
• 2 red apples
• dash ground cinnamon

Celery Pear Cucumber

• 10 Kale leaves
• 2 cucumbers
• 6 celery stalks
• 2 pears

Ginger Pear-snip

• 3 Parsnips
• 1 pear
• 1.5″ ginger

Splash of Sun

• 3 carrots
• 2 oranges
• 2″ ginger

From the NAMA Recipe Book

Morning Dew

• 1 small handful Mint
• 1 small handfull Basil
• 1 lime
• 8 Chard leaves (silverbeet)
• 1/2 Honeydew
• 2 Green Apples

Vancouver Island Green

• 2 handfuls Spinach, Kale or Arugula
• 1 Lemon or Lime
• 1 Cucumber
• 4 Celery Stalks
• 3″ piece of Turmeric
• 2.5″ Piece of ginger

Little Green

• 2 Kiwis
• 2 Green Apples
• 2 Celery Sticks

Go-To Green

• 2 Handfuls Spinach
• 1 Cucumber
• 2 Apples
• 2 Celery Stalks
• 2 Carrots

The Pear-fect Green

• 4 Kale Leaves
• 1 Bunch Parsley
• 3 Pears
• 2 Celery Stalks

Sunshine State of Mind

• 1 Grapefruit
• 1 Cucumber
• 1 Apple
• 1″ Piece of Ginger
• 2 Golden Beets

Double Citrus Carrot

• 2 Lemons
• 2 Oranges
• 4 Celery Stalks
• 4 Carrots

Orange Begonia Juice

• 1/2 Lemon
• 2 cups Cauliflower (About 1/2 head)
• 1 Apple
• 1″ Ginger
• 6 Carrots

Orange Sunrise

• 1 Lemon
• 1 Orange
• 1 Handful Pineapple chunks
• 2 Orange Bell Peppers
• 4 Carrots

Carrot Apple Ginger

• 2 Apples
• 1″ Ginger
• 3 Carrots

ABC Juice

• 1/2 Lemon
• 1 Apple
• 2 small Beets
• 4 medium Carrots

Un-Beet-able

• 4 Kale Leaves
• 1 Apple
• 1 Beet (root)
• 1″ ginger
• 3 Carrots

Purple Paradise

• 4-6 Chard Leaves
• 2 Apples
• 1 Beet (root)
• 1″ Ginger
• 1 Purple Carrot

Auntie Oxide

• 1/2 cup Red Grapes
• 1/2 cup Blueberries
• 1/2 cup Pomegranate Seeds
• 8 Celery Stalks

The post Juice Cleanse Recipes appeared first on ColorMeKevin.com.

Connie and I were trying to decide what to do with some extremely brown bananas. My first go-to would be banana nut bread, but with egg, oil and butter, we set out to find another option. Well here it is! We’ve reduced the sugar, eliminated the oil, and there is no dairy. The result – a pretty great banana bread! Enjoy!

Vegan Banana Nut Bread

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Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

3 medium bananas, smashed
1 cup unbleached flour
1 cup oat flour
1 cup sugar
5 heaping tbsp unsweetened apple sauce (substitute for 8Tbsp Butter & 1 Tbsp milk)
2 tsp cinnamon
1 tsp baking powder
1 tsp baking soda
1-½ cups walnuts, chopped
1 tsp salt (optional)
1-½ cup raisins (optional)

Chia Seed Mixture (egg substitute) - 2 tbsp chia seed, 6 tbsp of water - let sit for 15 minutes (until thick), & stir.

Instructions

Preheat oven to 325-350 (DT’s electric over should be 350)

Mix all ingredients together. Pour mixture in 1 loaf pan.

Bake for 18-22 minutes, or golden brown. We baked for much longer than the 20 minutes, and had to cook some more.

The post Vegan Banana Nut Bread appeared first on ColorMeKevin.com.

This is sweet, spicy and delicious! Plus it’s great for your gut health!

The post Digestive Ginger Lemonade appeared first on ColorMeKevin.com.

This is my version of a guacamole recipe taken from an OLD Better Home and Gardens recipe book.  There was a section for “great “game” party” recipes, meant for things like the Superbowl, etc.  GREAT Guacamole Recipe! For years, I omitted the onion all together, but I think I’m going to start putting in a small amount of finely chopped red onion.

Guacamole

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Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 2 voted )

Ingredients

2 Ripe Avacados
1 tomato diced (Try to de-seed and de-juice it a bit)
3/4 tsp cumin
1/2 tsp salt (original recipe calls for 3/4tsp)
3/4 tsp Green Jalapeño Sauce
1/3 cup chopped Cilantro
1/2 small red onion, finely chopped
1 clove garlic (pressed or finely chopped)

Instructions

1. Chop avocado into small squares.  (I will put up a tutorial on the fast easy way to do this soon and link it)
2. Add cumin, salt, Jalapeno sauce, and garlic.  (you could add a touch of onion powder if desired)
3. Gently mash ingredients in bowl. (do not over-mash.  You are not trying to make it creamy- keep it a bit chunky)
4. Add the rest of your ingredients and gently stir until uniform.

That's it!  Quick, easy, delicious guacamole.

Serving size 117g (1/4 of recipe)

Amount Per Serving	% Daily Value
Calories 212 (177 from fat)
Total Fat 19.6g	30%
Saturated Fat 4.1g	21%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 298mg	12%
Potassium 518mg	15%
Total Carbohydrates 10.2g	3%
Dietary Fiber 7.1g	28%
Sugars 1.1g
Protein 2.1g

 

Notes

Serving size 117g (1/4 of recipe)

Amount Per Serving % Daily Value
Calories 212 (177 from fat)
Total Fat 19.6g
30%

Saturated Fat 4.1g

21%

Trans Fat 0.0g

Cholesterol 0mg 0%
Sodium 298mg 12%
Potassium 518mg 15%
Total Carbohydrates 10.2g 3%
Dietary Fiber 7.1g

28%
Sugars 1.1g

Protein 2.1g

The post Guacamole appeared first on ColorMeKevin.com.

I found this recipe a few years back in the October/November publication of Cooking Light Magazine.  It had a little bit too much “spice” for me, but other than that, the bagels were delicious and much healthier than normal bagels.  I’m publishing the recipe exactly as it was published in the magazine, but be aware I cut back on the allspice, clove and nutmeg.  I also don’t use a bread machine, I make my dough in a kitchen aide mixer with a dough hook.

Here is a link to the website. http://www.tasteofhome.com/healthy-cooking-magazine/bagel-recipes

Pumpkin Spice Bagels

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Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

2/3 cup plus 2 tablespoons water (70° to 80°), divided
1/2 cup canned pumpkin
1/3 cup packed brown sugar
1 teaspoon salt
1-1/2 teaspoons ground cinnamon
3/4 teaspoon ground nutmeg
1/2 teaspoon ground allspice
1/2 teaspoon ground cloves
3 cups bread flour
1 package (1/4 ounce) active dry yeast
1 egg white (omit this to be vegan - you can brush with water & agave nectar mix)
1 tablespoon cornmeal

Instructions

1. In bread machine pan, place 2/3 cup water, pumpkin, brown sugar, salt, spices, flour and yeast in order suggested by manufacturer. Select dough setting (check dough after 5 minutes of mixing; add 1 to 2 tablespoons of water or flour if needed).
2. When cycle is completed, turn dough onto a lightly floured surface. Shape into nine balls. Push thumb through centers to form a 1-in. hole. Stretch and shape dough to form an even ring. Cover and let rest for 10 minutes; flatten rings slightly.
3. Fill a Dutch oven two-thirds full with water; bring to a boil. Drop bagels, two at a time, into boiling water. Cook for 45 seconds; turn and cook 45 seconds longer. Remove with a slotted spoon; drain on paper towels.
4. Whisk egg white and remaining water; brush over bagels. Coat a baking sheet with cooking spray and sprinkle with cornmeal. Place bagels 2 in. apart on prepared pan. Bake at 400° for 15-20 minutes or until golden brown. Remove to wire racks to cool.

Notes

Yields 9 servings. 1 bagel equals 180 calories, trace fat (trace saturated fat), 0 cholesterol, 273 mg sodium, 40 g carbohydrate, 2 g fiber, 6 g protein.

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