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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.
3-4 sweet potatoes (I use 3 + the bananas. Use 4 if you're not using bananas or if they are very small) 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.) 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.
Ingredients
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
Notes
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!
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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.
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Taste the beans and season with additional salt, if needed.
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Serve the beans in bowls with cooked rice, quinoa or other whole grain. Top with desired garnishes and enjoy.
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These fish-less cauliflower are simply amazing! Inspired by “Honest Tom’s Taco Shop” in Philadelphia, PA, these tacos boast flavor beyond compare. When we formulated this recipe, we pulled from a few of our favorite things. Cashew sauce that has been modified to offer a smokey, limey, creamy flavor with a touch of heat, a Pineapple salsa for a touch of tropical flavor and cauliflower prepared in a shrimp boil sort of way with beer and old bay. Connie knocked this one out of the park – ENJOY!
(note: if you want to cut your prep time in half, buy frozen cauliflower! It’s already prepped and being that it is boiled, you don’t have to worry about texture!)
Ingredients
1 can Lager beer (such as Yuengling)
1/2 cup water
1 Head Cauliflower (or two frozen bags)
Chipotle in Adobo Sauce
Salt
Pepper to taste
Onion Powder
Old Bay
Smoked Paprika
Garlic Powder
CASHEW SAUCE:
1 Cup Raw Cashews
Water to just under the top of the cashews in blender
1tsp Lime juice
tsp Adobo sauce
1/2 Chipotle Pepper
1/2 tsp Apple Cider Vinegar
Pineapple salsa (see recipe)
Instructions
Cauliflower
In a pot, bring beer, water & seasoning to a boil.
Seasoning is to taste, but here is a starting point. 2 TBSP Old Bay, 1/2 tsp onion powder, 1/2 tsp smoked paprika, 1/2 tsp garlic powder, pinch of salt and pepper
Once boiling, put cauliflower in pot and let come to a boil & lower to medium for about 10 minutes, or until tender.
Chipotle Cashew Cream Sauce
If you are using a standard blender, soak your cashews overnight to soften them. In a vitamix, or other high power blender, this is not necessary)
Combine cashews, water, lime, salt, vinegar, adobo sauce & chipotle pepper in blender and blend on high until smooth. Texture should be creamy, not runny.
PINEAPPLE SALSA RECIPE
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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!
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.
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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.
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
- Chop avocado into small squares. (I will put up a tutorial on the fast easy way to do this soon and link it)
- Add cumin, salt, Jalapeno sauce, and garlic. (you could add a touch of onion powder if desired)
- Gently mash ingredients in bowl. (do not over-mash. You are not trying to make it creamy- keep it a bit chunky)
- Add the rest of your ingredients and gently stir until uniform.
That's it! Quick, easy, delicious guacamole.
| 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
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This recipe is compliments of Rusty’s friend who got it from her ex-husband’s family who owned a mexican restaurant. It’s a fast, easy, delicious restaurant style salsa recipe.
Ingredients
2 BIG cans hunts whole tomatoes
Jalepenos to taste
1 TBSP salt
1 TBSP Pepper
1 TBSP Oregano
1 TBSP Garlic Powder
Instructions
Put jelepenos with a little bit of tomato juice in a belnder and chop it up. Drain tomatoes, and put all ingredients in blender and blend to desired consistency.
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Wow! Here is a great fall recipe. I now make this every year for our family’s Thanksgiving dinner. (You know, when we all celebrate the terrible things Christopher Columbus did to the native people when he showed up in the US and stole their land – Yes, that glorious day) This dish takes a classic cranberry sauce to the next level. The addition of pears, ginger and cinnamon make this a side to remember.
created by: Deborah Williams • Peoria, AZ
Reposted from Healthy Cooking Magazine Oct/Nov 2010
Pears & Ginger turn a classic side into something spectacular.
Ingredients
1 pkg (12 oz.) Fresh or Frozen Cranberries
2 medium pears peeled and cubed
1 cup sugar
3/4 cup water
1 to 2 tsp minced fresh ginger root
1/4 tsp ground cinnamon
1/8 tsp salt
Instructions
Notes
Makes 3 cups
Nutrition: 1/4 cup = 94 calories, trace fat(trace saturated fat), 0 cholesterol, 25mg sodium, 24g carbs, 2g fiber, trace protein. Diabetic exchanges: 1 starch, 1/2 fruit
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O.M.G. This recipe is an AMAZING dessert! I make this almost every time I make my vegan mac and cheese. I figure wheil I have the blender and cashews out, I might as well. This recipe was given to me by my friend Olivia’s friend when she gave me the mac and cheese recipe. This Vanilla Maple Cashew Cream Sauce is great on strawberries, but also works well on most other fruits. Stick it in the friedge and have a spoonfull here and there…it kind of tastes like cookie dough!
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I was at my friend Olivia’s house while her friend Ashley was making us an amazing vegan dinner. Part of the dinner was this cheese sauce that we had over mini bowtie pasta. Though I didn’t agree that it tasted EXACTLY like a cheese sauce, it was very very good vegan mac and cheese recipe. I’ve been a vegatarian for many years, and GOOD vegan mac and cheese recipes are very hard to come by. Thanks Ashley for this wonderful recipe.
From: Vegan Vittles, Jo Stepaniak
This sauce is a snap to make and oh-so-luscious. Use it to top grains, baked corn chips, baked potatoes, all your favorite veggies, and, of course macaroni. It’s even great a a dipping sauce. (NOTE FROM KEVIN: I haven’t tried this yet, but I’ve been meaning to mix this Vegan Mac & Cheese sauce with some refried beans, salsa and a packet of taco seasoning to make a nacho dip.)
Ingredients
1 cup water
1/2 cup raw cashews
1/4 cup drained pimientos or roasted bell peppers (skin & seeds removed)
1-1/4 tablespoons fresh lemon juice
1/8 cup nutritional yeast
1 tsp salt
1 tsp onion powder
1/4 tsp dry mustard
1/8 tsp garlic powder
2 red peppers, top removed & ribs & seeds remover for serving suace.
Instructions
Combine all the ingredients in a blend and process until completely smooth and no orange flecks remain. Pour into medium saucepan and place over medium heat. Cook, stirring almost constantly for 18-20 minutes, or until the sauce is very thick, smooth & creamy. Stored ina covered container in the refrigerator, letfover sauce will keep for 5-7 days.
Notes
This sauce will thicken when chilled. The cold sauce makes a delicious spread for crackers or chips, or it can be used as a sandwich filling. If you want to reheat the sauce, warm it gently over low heat. It will thin out a nit as it warms. If you prefer, you can replace the pimientos with 1/4 cup well cooked carrots.
This can also be used to make Nachos!!!
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This Black Bean Sweet Potato & Quinoa Burger is SOOOOOO good! I actually think it’s one of the best recipes I have on this site. It seemed involved, so I almost didn’t make it, but Joe pushed me to. I’m glad he did! Try it for yourself. It looks intimidating, but once you actually do it, you’ll realize it’s not that bad…and well worth it! This is completely plant based and absolutely delicious.
Ingredients
1½ pounds sweet potatoes (smaller potatoes cook faster)
⅓ cup uncooked millet or quinoa (or 1 cup cooked) - I used Quinoa
1 cup old fashioned oats (use certified gluten-free oats if you are avoiding gluten)
1 can (15 ounces) black beans, rinsed and drained (or 2 cups cooked black beans)
½ small red onion, diced
½ cup lightly packed fresh cilantro leaves, chopped
2 teaspoons cumin powder
1 teaspoon chili powder
1 teaspoon chipotle powder or smoked hot paprika
½ teaspoon cayenne powder (optional, to taste)
1/8tsp onion powder (tweaked recipe)
little bit garlic powder (tweaked recipe)
little bit smoked paprika (tweaked recipe)
½ teaspoon salt
1/4 tsp black pepper
High quality vegetable oil for cooking burgers (or coconut oil, if you don't mind the coconut taste, olive oil may burn)
8 whole wheat hamburger buns (optional)
your favorite burger fixings (avocado or guacamole, tomato or pico de gallo, lettuce, sprouts, ketchup, hot sauce, mustard, pickles, cheese)
Instructions
- Roast the sweet potatoes: Preheat the oven to 400 degrees Fahrenheit. Slice the sweet potatoes down the center lengthwise. Place the sweet potatoes cut side down on a rimmed baking sheet. Roast until they yield to a gentle squeeze, 30 to 40 minutes or longer. Once the sweet potatoes are cool enough to handle, remove the skin (it should pull off easily) and roughly chop the insides. Set aside to cool completely.
- Cook the millet: In a small saucepan, bring 1 cup of water to boil. Stir in the millet, reduce heat to low and simmer, covered, until tender (about 25 minutes). Drain off any remaining liquid and set aside to cool. OR cook the quinoa: Rinse the quinoa in a fine mesh colander, then combine with ⅔ cup water in a small saucepan. Bring the mixture to boil, then cover and reduce heat to maintain a gentle simmer. Simmer for 15 minutes, then remove from heat and let the quinoa steam with the lid on for 5 minutes. Then drain off any excess water and set aside to cool.
- Grind the oats: Use a food processor or blender to grind the oats until the flakes are broken up, but not as fine as flour.
- Mix the burgers: In a large mixing bowl or the bowl of your electric mixer, combine the cooled sweet potatoes and millet, black beans, onion, cilantro, cumin, chili powder, chipotle or paprika, cayenne (optional, add to taste for spicier burgers) and salt. Use a potato masher, big mixing spoon or the paddle attachment of your mixer to mix really well. It's ok if the black beans get smashed in the process.
- Mix in the oats: Sprinkle the ground oats over the mixture and mix well with a big spoon until the mixture holds together when you shape a portion into a patty. If possible, cover and refrigerate the mixture for best results (the patties will hold together better during cooking if they are chilled first).
- Shape the burgers: Use a measuring cup to measure out ½ cup of the mixture. Gently shape it into a patty about 3½ inches in diameter. Use your hands to gently flatten the burgers and smooth out any jagged edges. Repeat the process for each patty; you should end up with 8. If you would like to toast your hamburger buns, preheat the oven to 350 degrees now.
- Pan fry the burgers: Heat 1 tablespoon oil in a large cast iron or non-stick skillet over medium heat. When it's hot, place several burgers in the pan, leaving enough room to flip them. Cook each patty until browned and heated through, about 3 to 4 minutes per side. Add 1 tablespoon oil to the skillet for each pan of burgers you fry.
- Toast the buns (optional): Place the buns on a baking sheet, cut sides up, and bake until lightly toasted, about 2 to 3 minutes.
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