Have an account? Log in or

Vegan Food: 4 Tasty, Healthy Recipes To Live By

shutterstock_84389749

Vegan Food: 4 Tasty, Healthy Recipes To Live By

shutterstock_84389749

Just because it is based on alternative ingredients, it does not mean that vegan food cannot be tasty. You can maintain a healthy lifestyle while following a diet based exclusively on raw vegan food. In order to comply with the vegan food pyramid, the recipes must be based on fruits and vegetables, and contain the least amount of fat as possible. Once you get used to vegan bread or vegan candy, you will also observe the benefits brought by this lifestyle.

Recipe #1: Vegan Bread

Ingredients:
2 ½ cups yellow corn meal
1 ½ cup unbleached white flour
2 ½ tsps. Baking powder
1 tsp. salt
1 cup soy milk
½ cup soy margarine
2 Tbsps. Molasses 
2 Tbsps. Raw sugar

Directions:
Grease a baking pan and set aside. Combine corn meal, baking powder, flour and salt. Set aside. Mix soy milk, liquefied soy margarine, raw sugar and molasses. Add the wet ingredients and kneed with hands. Pour the mixture into the pan and bake between 20 and 25 minutes at 425 degrees F.

Tips:
Raw sugar can be replaced with xylitol

Recipe #2: Vegan Candy

Ingredients:
½ cup sunflower seeds
½ cup almonds
2 cups pitted dates
½ cup figs, chopped
1 cup raisins
¼ cup water
1 cup roasted sesame seeds

Directions:
Process the almonds and sunflower seeds in a blender until they are almost pulverized. Put the resulting mix into a bowl. Combine the raisins, figs and dates in the blender container, add the water and pulse until obtaining a pasty mixture. Mix this with the ingredients from the bowl and mash them until homogenized. Make balls and roll them in the roasted sesame seeds. Keep them in the refrigerator and serve whenever you want.  

Tips:
Instead of roasted sesame seeds you can also use unsweetened coconut flakes. 

Recipe #3: Roasted Beet Vegan Salad

Ingredients:
2 1/2 lbs small red beets
2 tsps. olive oil 

Dressing:
1/2 cup green onion, Julienne
1/4 cup flat-leaf Italian parsley 
1 large garlic clove, finely minced 
1 tsp. homemade harissa, to taste
2 tsps. red wine vinegar 
Salt and ground black pepper

Directions:
Preheat oven to 400 degrees F. Mix the salad dressing ingredients in a container and set aside. In a large pan put the beets and the olive oil and leave them until they have a layer. Put the beets on a large baking sheet and seal it with aluminum foil. Bake them for 30 minutes. Allow them to cool for 5 minutes. Cut the beets into 1 cm cubes and place them into a salad bowl along with the dressing. 

Servings: 4 to 5 

Tips:
The small red beets can be replaced with golden beets, cleaned, skinned and cut in half, with yams or potatoes.
You can use white balsamic vinegar instead of red wine vinegar.

Recipe #4: Vegan Pilaf 

Ingredients:
1 medium eggplant, skinned and cut into ½ inch dices 
1 large yellow bell pepper 
1 large red bell pepper 
8 mushrooms
1 small zucchini, cut into ¼ inch dices
1 1/2 cups raw wild rice
1/2 cup olive oil 
1 tablespoon pine nuts 
1/4 cup golden raisins 
1 garlic clove, minced 
Salt to taste

Directions:
Scatter salt on the diced eggplant. Set aside. Rinse the cubes with cold water after 30 minutes. Use paper towels to remove the moisture. Remove the seeds from the peppers and cut them into thin strips. Cut zucchini into cubes and slice mushrooms. Cook the rice according to the instructions available on the package. 

Put the olive oil in a frying pan and heat it. Brown the garlic and eggplant on each side, approximately 3 minutes. Add the peppers and zucchini and keep stirring for another 3 minutes on lower heat. Put the golden raisins, pine nuts and mushrooms in the pan and stir until the mushrooms are warm. Pour the mixture over rice.

Servings: 4

Nutritional values:
Calories: 402
Protein: 10 g 
Carbs: 59g
Fat : 17g
Cholesterol : 0mg
Sodium : 13mg
Calories from fat: 35%

Other Suggested Recipes:

Serves: 4 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
402 17 10 13 59
  • oyoiks

    this is a useful recipe. for delicious but healthy diet recipes diet recipes

  • Marilynn

    I have not tried them yet, just wanted to say that they look yummy! Thanks!

  • ???

    ooooooooooooh, yum! thanks for sharing

  • Linda-rd

    Well, I’m not really a vegan but that Roasted Beet Vegan Salad seems tasty. (Yum.) I’m not sure if you’re going to like this but let me share something tasty, too – the ASIAN LETTUCE WRAPS.

    INGREDIENTS:

    2 cloves fresh garlic, minced
    1 tablespoon soy sauce
    ¼ cup hoisin sauce
    2 teaspoons grated fresh ginger
    Asian chile pepper sauce or a few red pepper flakes
    1 (8 ounce) can water chestnuts, drained and finely chopped
    ½ cup of chopped carrots
    1 pound lean ground turkey or chicken
    1 tablespoon cooking oil
    1 medium onion chopped
    1 tablespoon rice wine vinegar
    Asian chile pepper sauce or a few red pepper flakes
    1 (8 ounce) can water chestnuts, drained and finely chopped
    1 bunch green onions, chopped
    ½ cup of chopped carrots
    2 teaspoons Asian (dark) sesame oil
    iceberg or butter lettuce leaves

    INSTRUCTIONS:

    1) Rinse whole lettuce leaves and pat dry, being careful not to tear them. Set aside.

    2) In a medium skillet over high heat, brown the ground turkey in 1 tablespoon of oil, stirring often and reducing the heat to medium, if necessary. Drain. Add and cook the onion in the same pan, stirring frequently. Add the garlic, soy sauce, hoisin sauce, ginger, vinegar, and chile pepper sauce to the onions, and stir. Stir in chopped water chestnuts, green onions, carrots, and sesame oil, and continue cooking until the onions just begin to wilt, about 2 minutes.

    3) Arrange lettuce leaves around the outer edge of a large serving platter, and pile meat mixture in the center. To serve, allow each person to spoon a portion of the meat into a lettuce leave. Wrap the lettuce around the meat like a burrito.

  • Elizabeth

    A question. Other than soy sauce, I cannot under any circumstances touch soy. Not only am I allergic, I’ve seen how it’s grown, and I want no part of anything that drenched with pesticides.

    What alternatives are there in the vegan diet for protein *other* than soy?

  • Sharon

    Elizabeth – for vegan protein sources, you can eat beans, seitan (wheat gluten), whole grains, and nuts. Even fruit and veg contain protein, so you don’t have much worries about getting enough if you’re vegan.

    I’m a little puzzled by the vegan bread recipe. Aren’t most breads vegan anyhow, if made with unbleached flour?

  • Ann

    Sharon – vegan bread, like this recipe, cannot include animal products. That includes milk, eggs, butter, etc. This recipe uses soy milk and margarine. I’ve also heard of recipes using rice milk, or applesauce. But my mom’s bread recipe, with milk, butter, eggs, processed sugar, and processed flour, would breach many vegan rules, not just the flour.

  • jim

    thanks

  • Ken Dfwl

    Will definitely try it out this weekend.