Italian lentil mushroom balls

Italian lentil mushroom balls

Italian lentil mushroom balls

Prep time: 15 mins
Cook time: 25 mins
Total time: 40 minutes
Serves: 5

 

These are my favorite vegan neatballs for serving with pasta. My husband and my children all love these oil-free lentil and mushroom balls.

 

Ingredients
  • 1 small onion, chopped
  • 5 baby bello mushrooms, chopped
  • 6 cloves garlic, minced
  • 1 pound steamed lentils (or use 1 pack Fully Cooked Lentils from Trader Joe’s)
  • 10 oz steamed brown rice (or use 1 pouch frozen Organic Brown Rice from Trader Joe’s)
  • 2 tbsp Italian seasoning
  • a pinch of freshly ground black pepper
Instructions
  1. Preheat oven to 350 degrees.
  2. Cook onions and mushrooms in about 1/4 cup water. (This varies based on how much water is in your mushrooms and onions.) When onions start becoming translucent and water is mostly evaporated, add garlic. Cook for an additional two minutes.
  3. Add all ingredients, except rice, into a food processor and blend. Fold rice in with a spatula.
  4. Line baking sheet with parchment paper. Form into balls and lay on parchment paper.
  5. Bake for 20 minutes or until starting to crisp on edges. Let cool for a couple of minutes and then enjoy!

Three-ingredient berry chia jam

berry chia jam
Here, I have strawberry chia jam, four-berry chia jam (strawberry blackberry blueberry raspberry) and blackberry blueberry chia jam.

We make this super-simple jam frequently; but, I appreciate it the most in the winter months. In the winter, it can be hard to find fresh berries. So, I just put a scoop of chia jam in my oatmeal in the morning. I also like to make fun toast for my kids, like a heart-shaped toast with raspberry chia jam or a butterfly-shaped toast with blueberry chia jam. It’s also great for gift-giving. It’s homemade but requires minimal prep-work.

Plus, it’s healthy. All of the ingredients are whole plant foods. This jam has no added sweetener, no oil, no salt, and no other unhealthy stuff — just chia seeds, dates, and berries.

berry chia jam

Berry chia jam

Prep time: Less than 10 mins
Cook time: No cooking required
Total time: Less than 10 minutes to prepare; but, you will need to wait a couple of hours to wait for it to chill in the fridge.

 

We love berry chia jam. When it gets really cold out and it becomes hard to find berries at the grocery store, chia jam saves the day. I love chia jam on toast. I love putting a scoop of it in my oatmeal in the morning. Here’s my time-tested, super-simple recipe for healthy berry chia jam:

 

Ingredients
  • Two pitted medjool dates
  • Two bags frozen berries of your choice
  • 1/4 cup chia seeds
Instructions
  1. Soak two pitted medjool dates in hot water for ten minutes. Drain.
  2. Place dates in blender with two bags of frozen berries. Blend.
  3. Stir in 1/4 cup chia seeds.
  4. Pour into mason jar. Refrigerate for a couple of hours. Enjoy!
Notes
  • For four-berry jam, I use one bag of frozen mixed berries and one bag of frozen raspberries. It’s my favorite!

Oil-free falafel

Oil-free falafel on pitaOil-free falafelsOil-free falafel for baby

These oil-free falafels are one of my toddler’s favorite meals. I like to enjoy them in whole wheat pitas, served with lemon dill avocado dip, baby spinach, tomato, red onion and cucumber.

Oil-free falafel close-up

Oil-free falafel

Prep time: 10 mins
Cook time: 20 mins
Total time: 30 minutes

 

These oil-free falafels are one of my toddler’s favorite meals. I like to enjoy them in whole wheat pitas, served with lemon dill avocado dip, baby spinach, tomato, red onion and cucumber.

 

Ingredients
  • 1 can of chickpeas, drained
  • 1/2 cup rolled oats
  • 1/2 cup panko crumbs
  • 2 cloves garlic, minced
  • 1/4 cup veggie broth
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp nutritional yeast
  • 1/2 tsp onion powder
  • Handful of chopped fresh parsley
  • Handful of chopped fresh cilantro
Dip ingredients
  • 1 avocado, mashed
  • 1/2 tsp garlic powder
  • Juice from half a lemon
  • A few sprigs of dill
Instructions
  1. Preheat oven to 350 degrees.
  2. Sauté the garlic in veggie broth. Drain any excess broth.
  3. Blend all ingredients except panko crumbs in a food processor.
  4. Form into falafel shapes and roll in panko crumbs. Place on baking sheet lined with parchment paper.
  5. Bake for 20 minutes.
  6. While those are baking, mix together the dip ingredients.
  7. Let the falafel cool and enjoy!

Chickpea Nuggets

Chickpea Nuggets

My children love these healthy chickpea nuggets! They have no oil, sugar or salt. Enjoy!

Chickpea Nuggets

Chickpea Nuggets

Prep time: 5 mins
Cook time: 20 mins
Total time: 25 minutes
Serves: 6

 

My children love these healthy chickpea nuggets! They have no oil, sugar or salt. Enjoy!

 

Ingredients
  • 1 can chickpeas, mostly drained
  • 1/3 cup panko
  • 1/2 cup oats
  • 1 tsp garlic powder
  • 1 tsp nutritional yeast
  • 1/2 tsp onion powder
  • pinch of freshly ground black pepper
Instructions
  1. Preheat oven to 350 degrees.
  2. Blend chickpeas, oats, garlic powder, nutritional yeast, onion powder, and black pepper.
  3. Form into nugget shapes and roll in panko crumbs. Place on baking sheet lined with parchment paper.
  4. Bake for 20 minutes.
Notes

Split Pea Soup

Split Pea Soup

Lately, I’ve been telling my children that all the green food is dinosaur food. So, this is dinosaur soup. It seems to be working. This soup is a favorite in our house; and, my husband asks me to make it over and over again!

Split Pea Soup

Split Pea Soup

Prep time: 15 mins, plus peas soak overnight
Cook time: 1 hour
Total time: 1 hour, 15 mins
Serves: 6

 

This soup is a favorite in our house; and, my husband asks me to make it over and over again! You could use curry powder in place of smoked paprika for a curried pea soup.

 

Ingredients
  • 6 cups of vegetable broth
  • 2 cups split peas, rinsed and soaked overnight
  • 1 cup red lentils, rinsed
  • 5 carrots, peeled and cubed
  • 3 gold potatoes, peeled and cubed
  • 1 yellow onion, chopped
  • 2 stalks celery, chopped
  • 6 cloves garlic, minced
  • 1 teaspoon thyme
  • 3/4 teaspoon smoked paprika
  • 1/2 teaspoon oregano
  • 1/4 teaspoon turmeric
  • 1/2 teaspoon basil
  • 1/2 teaspoon cumin
  • 1/4 teaspoon freshly ground black pepper
Instructions
  1. Cook the onions and celery in 1/2 cup of veggie broth on medium heat until the onions are translucent (about 5 minutes).
  2. Add garlic and spices. Cook for an additional two minutes.
  3. Add remaining veggie broth along with potatoes, carrots, peas,
    and lentils. Bring to a boil. Cover and reduce to low. Stir occasionally.
  4. Cook until peas are mushy and potatoes and carrots are soft (about 40 minutes to an hour).

Arroz con Gandules

Arroz con Gandules

Many recipes for arroz con gandules include oil, MSG, or food coloring. There’s no need for it. This recipe skips those ingredients; and, is just as colorful and even more delicious! Enjoy!

Arroz con Gandules

Arroz con Gandules

Prep time: 10 mins
Cook time: 50 mins
Total time: 1 hour
Serves: 6

 

Many recipes for arroz con gandules include oil, MSG, or food coloring. There’s no need for it. This recipe skips those ingredients; and, is just as colorful and even more delicious! Enjoy!

 

Ingredients
  • 3 1/2 cups of vegetable broth
  • 2 cups long grain brown rice
  • 1 large can (1 lb. 13 oz.) of pigeon peas, drained and rinsed
  • 1 cup of fresh cilantro, chopped
  • 1 medium sweet onion, chopped
  • 1 large sweet red pepper, chopped
  • 1/2 cup white table wine
  • 1/2 cup tomato sauce
  • 5 cloves garlic, minced
  • 1/2 teaspoon pepper
  • 1/2 teaspoon oregano
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coriander
  • 1/2 teaspoon cumin
  • 1/4 teaspoon curry
  • 1 jar green olives, sliced
Instructions
  1. Saute ½ cup of the vegetable broth along with fresh cilantro, sweet onion, red pepper and garlic for about five minutes.
  2. Add wine, tomato sauce, spices, pigeon peas, and remaining veggie broth. Bring to a boil. Reduce to low, cover.
  3. Cook for twenty minutes. Add rice.
  4. Cook for an additional thirty minutes or until liquid is gone.
  5. Stir in sliced olives. Serve and enjoy!