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Plant-Based Cream Cheez

Quinoa Stir Fry

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Quinoa Stir Fry
Recipe Type: Plant Based Gluten Free Vegan
Author: Debbie Peoples
Prep time:
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Serves: 6
A wonderful and nutritive stir fry with lots of protein and flavor!
Ingredients
  • 1 block extra firm organic tofu
  • 1 1/2 cups quinoa
  • 1 3.5 oz pack of Enoki mushrooms
  • 1 3.5 oz pack of Bunapi mushrooms
  • 1 yellow onion
  • 1 bunch kale
  • 1 golden beet
  • 2 tbsp coconut or avocado oil
  • Sea salt
  • Pepper
  • Marinade For Tofu
  • 2 tbsp tahini
  • 1 tbsp organic tamari
  • 1 tbsp organic sriracha sauce
  • 1 tbsp water
  • 3 cloves garlic chopped small
Instructions
  1. Drain tofu and press water out. If you don’t have a tofu press you can always wrap your tofu in a clean towel and weight it so water presses out.
  2. Cook your quinoa as directed or you can use the boiling method. In a large pot of salted water with the juice of one lemon boil the quinoa for about 10-12 minutes and then drain the water. Set aside
  3. Separate each Bunapi mushrooms and cut of the thick bottom off of the Enoki mushroms and separate them. Set aside
  4. Wash and remove stems from kale and break apart into pieces and set aside
  5. Cut the beet in half and then thinly slice the halves so you have half circles
  6. Dice the yellow onion.
  7. Mix all of the tofu marinade ingredients together and coat your cubed tofu well
  8. In a pre heated iron skillet or wok add the oil add the oil and sauté the tofu until golden. Remove from pan and set aside
  9. Next sauté the onions and add salt to taste
  10. Next add the golden beets and cook for a few more minutes
  11. Now add the mushrooms and stir to combine
  12. Taste for salt and pepper
  13. Now stir in the quinoa, kale, and tofu and stir well to combine for a minute or so until the kale wilts a little but still maintains its bright green color
  14. Serve with organic sriracha sauce or other sauce of choice
  15. Enjoy!

 

Chocolate Pudding

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Chocolate Pudding
Recipe Type: Plant Based Vegan Gluten Free
Author: Debbie Peoples
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Serves: 8-10 servings
Such a delicious chocolate pudding with tons of nutrients!
Ingredients
  • 15 medjool dates (soaked)
  • 5 medium avocados
  • 3/4 cup raw cacao
  • 1/4 cup maple syrup
  • 1/4 cup non dairy milk
  • 1 tsp vanilla
  • 1/2 tsp sea salt
  • cacao nibs (optional)
Instructions
  1. Drain the dates and add to the vitamix first with the maple syrup, milk, vanilla, and salt
  2. Mix for a few seconds and then add the cacao and avocados. At this point you will need to use the tamper and keep mixing until all the ingredients have combined and the mixture is chocolatey and smooth
  3. Store in a sealed glass container in the refrigerator
  4. Sprinkle with cacao nibs when serving
  5. Enjoy!

 

Simple Smoothie

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Simple Smoothie
Recipe Type: Plant Based Gluten Free Vegan
Author: Debbie Peoples
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Serves: 1 serving
An easy smoothie to make when you are pressed for time
Ingredients
  • 1/2 cup hemp hearts
  • 1 frozen banana
  • handful of greens of choice
  • 1 tbsp spirulina
  • 1 1/2 cups filtered water
Instructions
  1. Place all ingredients in blender and blend until smooth and creamy
  2. Pour into a glass
  3. Enjoy!

 

Chocolate Chip Cookies

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Chocolate Chip Cookies
Recipe Type: Plant Based gluten Free vegan
Author: Debbie Peoples
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Serves: 3 dozen
A crispy delicious plant based and gluten free cookie
Ingredients
  • 2 cups gluten free one to one baking flour (I like Bob’s Red Mill)
  • 1 cup coconut sugar
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1/2 cup coconut oil (not melted)
  • 1/4 cup nondairy milk
  • 1 tsp vanilla
  • 3/4 cup vegan chocolate chips
  • 3/4 cup walnuts(optional)or other seed such as pumpkin
  • 3/4 cup raisins(optional)
Instructions
  1. Preheat oven to 350 degrees
  2. Cream the coconut sugar, coconut oil, and vanilla
  3. Next add all of the dry ingredients and mix while adding in the milk
  4. When everything is mixed well you can add the chocolate chips and nuts and other optional mix ins
  5. Shape into balls and place on a parchment lined baking sheet then press down to form cookie shape
  6. Bake for 10-12 min

IMG_1624

 

Baked Falafel

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Baked Falafel
Recipe Type: Plant Based Gluten Free
Cuisine: Plant Based
Author: Debbie Peoples
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Cook time:
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Serves: 12-15 falafel
A delicious baked falafel recipe without the extra calories from frying frying
Ingredients
  • 5 cups cooked garbanzo beans
  • 1 medium yellow onion
  • 1 bunch cilantro
  • 1/4 cup tahini
  • 4 cloves garlic
  • 1/4 cup avocado oil
  • juice of one lemon
  • 2 tsp cumin
  • 1/2 tsp coriander
  • 1 tsp cayenne
  • 1 tsp sea salt
  • 2 tbsp gluten free flour
Instructions
  1. Preheat oven to 425 degrees
  2. Add all ingredients to a food processor and mix until all combined
  3. Shape into patties or balls
  4. Place on a baking tray lined with parchment paper
  5. Bake for 15-20 min, then flip and bake for 15 more
  6. Enjoy!
  7. Shown in the photo served on an injera with cashew cream cheese, lettuce, tomato, cucumber, and avocado

 

Super Skin Glow Juice

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Super Skin Glow Juice
Recipe Type: Vegan and Gluten Free
Author: Debbie Peoples
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Serves: 20 onces
A delicious juice with all the benefits of consuming the color orange
Ingredients
  • 4 carrots
  • 2 1/2 cups butternut squash (cubed)
  • 2 apples
  • 1 sweet potato
  • 1-2 inch section of ginger root
  • 2 turmeric roots
  • 1 lemon
Instructions
  1. Wash all produce well
  2. Peel lemon if not organic
  3. Add to slow juicer
  4. Pour into a glass
  5. Enjoy!

It is important to eat a rainbow daily!  The variety of colors found in fruits and vegetables have numerous health benefits.   Each color has certain tasks to preform in our bodies, and it is said that the color orange promotes a strong immune system, healthy eyesight, helps to prevent cancers, promotes collagen formation, and has anti inflammatory properties.  The good guys responsible for all of these benefits are alpha and beta carotene, flavonoids, lycopene, and vitamins C and B6.   When all of our systems have their nutritional needs met, it will reflect on the outside and provide us with beautiful glowing skin.IMG_8702

Pesto

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Pesto
Recipe Type: Vegan and Gluten Free
Author: Debbie Peoples
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Serves: 2 cups
An easy and delicious pesto recipe that can be used in various dishes
Ingredients
  • 8 oz package of raw pine nuts
  • 1/2 cup raw sprouted pumpkin seeds
  • 4 cloves of garlic
  • 2 cups basil leaves
  • 2 cups kale
  • 1/2 cup olive oil
  • juice of one lemon
  • salt to taste
Instructions
  1. Place the pine nuts, seeds, garlic, kale,basil, and lemon juice into food processor and process until all chopped and mixed together
  2. Taste for salt
  3. Add olive oil and process some more
  4. Place into a glass container and store in refrigerator until ready to use
  5. Enjoy!

Pesto is so delicious and versatile.  It can be eaten with crackers or chips, used as a spread for wraps and sandwiches, mixed into brown rice or pasta, stuffed mushrooms, pizza, toss steamed vegetables, add into hummus, stir into a vegetable salad, and so much more.  The combinations are endless.  Basil and kale are loaded with vitamins including K, A, C, iron, and calcium, and the pine nuts and pumpkin seeds provide you with B vitamins, vitamin E, minerals such as calcium, magnesium, zinc, selenium, and potassium, and omega 3.  So not only is pesto loaded with beneficial nutrients that your body needs, it adds flavor and depth to whatever dish you decide to make or is a satisfying snack if you decide to have a couple of tasty IMG_8682spoonfuls.

Quinoa Bowl With Sweet Potatoes

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Quinoa Bowl With Sweet Potatoes
Recipe Type: Vegan, Gluten Free
Author: Debbie Peoples
Prep time:
Cook time:
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Serves: serves 4
A delicious nutrient dense quinoa bowl
Ingredients
  • 1 1/2 cups quinoa (uncooked)
  • 1 onion
  • 4 garlic cloves
  • 1 sweet potato
  • 1 bunch of cilantro
  • 1 15oz can cannellini beans
  • 2 tbsp avocado oil
  • 2 tsp garam masala
  • Himalayan salt to taste
Instructions
  1. Cook the quinoa as directed or you can use the boiling method, which I prefer because I can then control the firmness of the quinoa. In a large pot of salted boiling water with the juice of one lemon I cook the quinoa for about ten minutes. I drain the water once it is cooked, but not mushy. I like the boiling method better because then all the quinoa is cooked evenly vs the absorption method where the bottom half of the pan is mushy quinoa and the top half is not.
  2. In a heated skillet, add the avocado oil and diced onions and sauté for a few minutes. Add salt to taste.
  3. Next add the garlic and stir and allow to cook another minute or so
  4. Now add the diced sweet potatoes, some salt to taste and allow to cook and soften for a few minutes, stirring every now and then so the mixture doesn’t burn.
  5. Once the sweet potatoes have sautéed and softened, add the garam masala and stir well.
  6. Add the cannellini beans and stir well and cook for a minute or so until everything is well combined and cooked. Taste for salt.
  7. Add the cooked quinoa to the skillet and stir well to combine. Taste for seasoning and you can add some cayenne pepper to this dish if you like it spicy. Turn the heat off.
  8. Add the chopped cilantro before serving so it maintains it’s bright green color

IMG_8310Quinoa is an ancient grain that dates back thousands of years.  Quinoa was considered gold by the Incas because of it’s high nutritive qualities and it was believed to increase the stamina of the warriors.  Quinoa is very high in protein containing all 9 essential amino acids and contains 2 times the amount of fiber as most other grains.  Quinoa is also high in iron, magnesium, and vitamin B2.  Since my sons are athletes, I love to have nutrient dense high protein plant foods ready to eat when they get home to help with muscle recovery and hunger.  This recipe has many flavors and nutrients aside from the quinoa.   The sweet potatoes are rich in potassium which helps your heart and muscles, vitamin A to help your eyes, skin, and bones, and also contains vitamin C and iron for a healthy immune system.  The cilantro in this dish adds another flavor profile along with many added nutrients.  Cilantro has been known to detoxify the body by binding heavy metals including mercury, aluminum, and lead to help carry them out of the body.  Cilantro is loaded with phytonutrients and antioxidants and vitamins A, C, K, and traces of B vitamins.  Cilantro also has calcium which is good for the bones.   By adding the cannellini beans to this recipe, you’re getting extra protein, fiber, antioxidants, and vitamins B9 and B1.

The Tangy Carrot

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The Tangy Carrot
Recipe Type: Juice, Raw, Vegan
Author: Debbie Peoples
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Serves: 1 juice
A simple and delicious carrot juice
Ingredients
  • 6 carrots
  • 4 limes
  • 2 apples
Instructions
  1. Wash all produce well
  2. Add to slow juicer
  3. Pour into a glass
  4. Enjoy!

IMG_8679MMM yummy.  Who doesn’t love a wonderful carrot juice?  Carrots are so beneficial to the body and so healing.  Their benefits include tons of vitamin A, C, E, K, B1, and B6.  They also contain biotin, potassium, calcium, magnesium, phosphorous, and of course, carotenes.  Carrots help to detoxify the liver, helps your eyesight, skin, helps fight inflammation and constipation.  Carrots also are known to help boost your immune system by increasing the production and performance of white blood cells.   The limes add more vitamins C and B6 and phytochemicals to help in detoxifying the body.  The apples of course add sweetness, pectin, and fiber.  The pectin and fiber in the apples and the carrots helps to lower the serum cholesterol levels in the body.

The Tangy Kale

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The Tangy Kale
Recipe Type: Juice, Raw, Vegan
Author: Debbie Peoples
Prep time:
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Serves: 1 juice
A tasty, simple, nutritive green juice
Ingredients
  • 1 bunch kale
  • 3 limes
  • 3 apples(small/med)
Instructions
  1. Wash all produce well
  2. Add to slow juicer
  3. Pour into a glass
  4. Enjoy!

Here’s a simple yet delicious green juice that is tasty and nutritious!  Kale has so many wonderful benefits to the body, including high amounts of chlorophyll which helps to improve the hemoglobin levels in your body.  Kale is also loaded with calcium, copper, iron, potassium, and loaded with vitamins B1, B2, C E, and K.  Kale directly benefits your bones, brain, improves cholesterol, detoxifies, and helps fight inflammation to name a few.  Oh, and I forgot to mention that it helps to improve the elasticity in your skin to help give you that youthful glow!  The limes are also loaded with nutrients including vitamins C, B6, flavonoids and phytochemicals, which also help to detoxify your body.  The apples not only add a wonderful sweetness to your juice, they are also loaded with nutrients including pectin, fiber, quercitin, and vitamins A and C.  They also help fight inflammation, help digestion, constipation, and helps with muscle stiffness after a workout.

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