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Vegan Spinach Falafel

Vegan Spinach Falafel

March 28th, IT’S MY BIRTHDAY!! Ah, I’m 24 years old. Nobody cares once you get past the 21 year mark or maybe that’s just me. I did have a fabulous pre birthday weekend. Friday night I went out to dinner with some friends and they got me vegan cupcakes-how cute. Saturday, I went out to lunch for sushi with my boyfran and the food was super tasty. I always get two avocado rolls and one veggie roll with brown rice. Sunday was spent doing lots of homework and celebrating with my family. They got me the most divine lemon frosted vegan cake. I have never had a better tasting cake. No one in my family had ever tried vegan cake before and they loved it, but they did say that vegan cake is more dense than non vegan. It may be more dense but it was still baked to lemony perfection. All in all, I felt the birthday love and feel super blessed! Now, on to my #meatlessmonday dish. Falafel is already really really good and it’s really really really good made with spinach. The green color is out of this world and so is the taste. I pan fry the falafel in a little bit of olive oil because I prefer the pan fried taste to baked. Pan frying them will also give the falafel a beautiful brown crisp outer layer. In my opinion, the ingredient that takes this dish to another level of yum is green onions. They’re pretty mild in flavor but green onions have a distinct taste. I use 2 cans of chickpeas, 3 cups of spinach and 1 cup of oat flour, so we’re talking super healthy falafel. As always, hummus never fails as the perfect topping but tahini would be equally as awesome. 

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I processed the falafel until all of the ingredients were fully combined as opposed to a few pulses. However, since I add one cup of oat flour, the falafel sticks together and fries to perfection in the pan.

Vegan Spinach Falafel

Look at that green! These falafel look so healthy and fresh. I know you’ll love them as much as I do.

vegan recipes quick and easyVegan Spinach Falafel

Vegan Spinach Falafel
Serves 8
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Prep Time
7 min
Cook Time
7 min
Prep Time
7 min
Cook Time
7 min
Ingredients
  1. 3 cups spinach
  2. 2 cans rinsed and drained chickpeas
  3. 4-5 tbsp green onions
  4. 2 tbsp lemon juice
  5. 2 tbsp olive oil
  6. 2 cloves garlic
  7. 1 cup oat flour
  8. Dash of oregano
  9. Salt and pepper to taste (I used 1 tsp salt)
  10. 3-4 tbsp olive oil for pan frying ( I used 4)
Instructions
  1. Put all of the ingredients except the olive oil for frying into a food processor and pulse until ingredients are completely combined.
  2. Pour the olive oil into a medium or large frying pan.
  3. Shape falafel into medium sized patties.
  4. Fry falafel using medium heat for 3-4 minutes per side or until golden brown.
  5. Top with hummus or tahini.
  6. Enjoy!
UpBeet and Kaleing It http://upbeetandkaleingit.com/
5 Vegan Smoothie Ideas

5 Vegan Smoothie Ideas

We all love smoothies. There’s something super refreshing about them. I don’t know about you, but I feel really healthy when I drink them, kind of like I’m making a nutritious choice. Smoothies are great because you can throw so many different things into them and most of the time, they end up tasting pretty good. Have leftover kale in the fridge? Smoothie. Really ripe bananas you don’t know if you should eat or pitch? Smoothie.  Cocoa powder that just sits in your pantry? Smoothie. A lonely little can of pumpkin that you bought for the holidays just sitting in your pantry? Smoothie. You get it, pretty much anything goes. I have compiled 5 Vegan Smoothie Ideas that you will love. All of the smoothies use a banana but if you don’t like bananas, try whatever substitute fruit you’d like! They’re easy, healthy and you may already have a fair amount of these ingredients sitting around in your house. Woohoo, lets get started!

 

Pumpkin Pie and Banana Smoothie

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It’s like celebrating Thanksgiving all over again, just in liquid form. Yummmm. I love anything pumpkin related. 

1 small banana, 1/4-1/3 cup pumpkin puree, 1/4 cup dairy free yogurt, 1-1.5 cups vanilla dairy free milk of choice, dash of cinnamon, dash of vanilla extract

I Like Turmeric Coladas

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Okkkkk, so this one’s a little odd. But it’s good, it’s really good. Just add the teeniest amount of turmeric or else the turmeric will completely overpower the fruit flavors. 

1 cup mango, 1/2 small banana, couple pieces of pineapple, 1-1.5 cups almond or coconut milk, dash of turmeric

The Lean Green Monster

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Green smoothies are intimidating and when I first started making them, I didn’t know what to put in them. Now, I find that spinach goes pretty well with a lot of fruits. If you want to use kale instead, go for it.

1 large handful of spinach, 1/2 small avocado, 1 small banana, 1-1.5 cups of dairy free milk and 1/3 mango or pear (optional)

Strawberries Go Bananas

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Ah yes, the classic strawberry and banana smoothie. You just cannot go wrong with it. The two fruits go perfectly together and a touch of dairy free yogurt takes the texture up a notch. 

1 medium banana, 1/2 cup strawberries, 1/3 cup dairy free yogurt of choice and 1-1.5 cups of dairy free milk

The Apple of my Pie

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Apple Pie truly is the apple of my eye and it tastes just as scrumptious in the form of a smoothie. 

1 medium peeled apple of choice, 1 heaping tbsp almond butter or peanut butter, 2 tbsp oats, 1/2 banana, 1-1.5 cups dairy free milk, dash of cinnamon and a 1/4 tsp of vanilla extract

Apple Pie Quinoa Breakfast Bowl

Apple Pie Quinoa Breakfast Bowl

Ello poppets! I’m thinking this new quinoa gem completely kales the breakfast game. Apple Pie Quinoa Breakfast Bowl anyone?! Keen -whaaaaaat? For breakfast? Absolutely! Think of this breakfast bowl as oatmeal’s prettier and more interesting sister. What can I say; I kind of get bored with oatmeal and quinoa just keeps me young. I’m pretty sure I have gone over why I love quinoa so much and why it is so good for you in my previous blog posts. Thus, I will not bore you with nutrition facts. I will just tell you how wonderful this Apple Pie Quinoa Breakfast Bowl is. Well, for starters, it tastes like apple pie. That hopefully is enough of an incentive to try this recipe. Second, it will keep you full and third, I use Red Inca Quinoa-how cool! This is not a “my stomach is growling at 10 am and now I have to open my granola bar” type of breakfast. It’s super satisfying. I added almonds and pumpkin seeds because nuts go wonderfully with the sweet quinoa but you could definitely substitute with a banana, or really anything else that goes well with apples and cinnamon. Sounds pretty yummy huh? Enjoy my friends!

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Who would have thought that the picture above could turn into such a beautiful swan?! 

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Can you tell that I’m not over the fact that fall has passed and it is indeed March? I just really love fall flavors and I will find any excuse to incorporate them.

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This post contains Amazon Affiliate Links!  Help support upbeetandkaleingit when you purchase through the blog!  Thank you!

 

Apple Pie Quinoa Breakfast Bowl
Serves 2
A hearty and delicious vegan breakfast bowl!
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Ingredients
  1. 1/2 cup soaked and drained cashews
  2. 2 small apples of choice peeled and chopped
  3. 1/2 cup red inca quinoa
  4. 1 cup unsweetened almond milk
  5. 3/4 cup water
  6. 1/2 tsp vanilla extract
  7. 1/4 tsp cinnamon (more for topping if wanted)
  8. 1-2 tbsp brown rice syrup or sweetener of choice
  9. Toppings
  10. Pumpkin Seeds
  11. Roasted Almonds
  12. More Almond Milk
Instructions
  1. First, in a blender or nutribullet, blend the almond milk and soaked cashews together to create a thick "milk".
  2. Then, put all of the ingredients into a pot and combine.
  3. I used Low/Medium heat and it took about 22 minutes to cook. Cooking time may be slightly longer or shorter, so taste test to see if quinoa is cooked completely. The germ ring should be visible and the apples should be tender.
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Vegan Green Smoothie Bowl

Vegan Green Smoothie Bowl

Happy St. Patrick’s Day and Sláinte!

An old Irish saying that patrons guzzling their Guinness say to one another. It means “health” or ” I drink to your health.” Whether what you’re drinking today comes in the form of a pint, a wheatgrass shot or in this case, a green smoothie bowl, Sláinte to all of you! It is St. Patricks day after all, thus it’s only fitting that I make some sort of green food. However, I refuse to use green food coloring so no worries, this awesome smoothie bowl is au naturale. I picked my favorite Vegan Green Smoothie Bowl recipe to share with you because of the smoothie’s versatility. You can use spinach or kale in this. Some people love raw kale, some people don’t. I adore steamed or sautéed kale but it can be difficult to eat in its raw form. I also add 1/2 avocado, 1/2 banana and 1/2 pear for some sweetness. Make sure that the pear and banana are pretty ripe because you want to bring out their natural sugars to balance the earthy flavor of the greens. Lets talk some avocado. I add avocado to pretty much any smoothie I make. Adding a little avocado makes the smoothie more filling and ties me over until lunch time. The creamy texture it creates is phenomenal and the avocado’s flavor is so mild, hence, you can’t really taste it. Try adding it to your smoothies and trust me, your smoothie world will change. You could also add a little agave to sweeten it more if you’d like! I hope that you greatly enjoy your St. Patrick’s Day and all things green.

IMG_4503IMG_4505Vegan Green Smoothie Bowl - Quick and easy vegan recipes

These toppings are a few of my favorite things but you can add all sorts of goodies! Dark chocolate, cacao nibs, raspberries, strawberries, nuts and peanut butter would all be super fabulous.

IMG_4516Vegan Green Smoothie Bowl - Quick and easy vegan recipes

Vegan Green Smoothie Bowl
Serves 1
A refreshing and vibrant green smoothie bowl recipe!
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Prep Time
2 min
Prep Time
2 min
Ingredients
  1. 1/2 pear
  2. 1/2 small avocado
  3. 1/2 medium banana
  4. Handful of spinach or kale
  5. 3/4 cup dairy free milk of choice (I used almond)
  6. Agave if wanted
Instructions
  1. Put everything into a blender or Nutribullet and top with your favorites!
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Easy Vegan Mac and Cheese

Easy Vegan Mac and Cheese

It’s mac and cheese time!!! The best time, always. Pretty much everybody and their brother loves mac and cheese because it is a dish that brings about feelings of nostalgia. In grade school, it was a treat to indulge in it every now and then at lunch. And boy was it good. The cheesiness and creaminess of the sauce doused atop the noodles cannot be matched by too many other dishes. Fast forward like 15 years and this chick is finding ways to make the sauce with vegetables and pumpkin puree, lol. Oh, how times have changed. But hey, the sauce is still phenomenal and best of all, it’s actually healthy. My Easy Vegan Mac and Cheese sauce only has 5, yes you read it correctly, 5 main ingredients!! It’s low fat too because the sauce is comprised of one large russet potato and 1 cup of pumpkin puree. How awesome is that? You’re going to absolutely love the depth of flavor this vegan mac and cheese brings to the table along with it’s “cheesy” texture. Don’t worry, even though my dish is meatless and dairy free, it is the ultimate healthy comfort food!

IMG_4430IMG_4409Easy Vegan Mac and Cheese

I feel like I’ve seen a lot of beautiful sights throughout my young life and this beauty is no exception. Easy Vegan Mac and Cheese truly is a wonder of the earth. The Vegan Mac and Cheese is adorned with some paprika, which is of course optional.

Vegan Recipes Quick and EasyEasy Vegan Mac and CheeseEasy Vegan Mac and Cheese

Enjoy your #meatlessmonday lovelies! If you recreate my dishes, tag me on Twitter/ Instagram and now I’m on Pinterest @ upbeetandkaleingit. I would love to see your work!

Easy Vegan Mac and Cheese
Serves 6
A simple and delicious vegan mac and cheese dish!
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Prep Time
7 min
Prep Time
7 min
Ingredients
  1. 2 cups of cubed russet potatoes (I cube mine into bite sized pieces for cooking)
  2. 1/2 or 1/3 cup chopped white onion
  3. 1 cup pumpkin puree
  4. Olive Oil for sautéing
  5. 2.5-3 cups vegetable broth
  6. 1/2 tsp stone ground mustard
  7. 1/2 tsp garlic powder
  8. Salt and Pepper to taste
  9. 4 cups noodles of choice (I used red lentil & quinoa by Ancient Harvest)
Instructions
  1. Cook the noodles according to the package.
  2. Sauté the onions in a little bit of olive oil for 2-3 minutes.
  3. Then, add 2 cups of potatoes and 1.5 cups of vegetable broth along with salt, pepper, and garlic powder. Cook on medium heat for 8-10 minutes.
  4. Next, add the pumpkin puree, mustard and 1 to 1.5 cups vegetable broth. Cook for another 7 minutes depending on size of cubed potatoes (cook until a fork easily pierces the tender potato). I used a lid to speed up the cooking process.
  5. If you need more vegetable broth, add a little more at a time.
  6. Put the sauce mixture in a blender or food processor and pulse until full combined and creamy.
UpBeet and Kaleing It http://upbeetandkaleingit.com/
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