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Quinoa and Veggies With Peanut Sauce

Quinoa and Veggies With Peanut Sauce

Well hi there and happy lunching ladies and gents! I’d like to address the number one question I get asked lately, which is “how do you have time to make so much healthy food while being in grad school?” It’s a simple answer: I make time! Getting up early is great for productivity and I don’t work out nearly as often as I did in college, but I still try to at least 3 times a week! Also, cooking healthy dishes doesn’t have to be a daunting task. Life is complicated enough, so at least make your meal prep simple! Today’s recipe is super healthy, plant based, and really easy to pack for school/work. I am thrilled to present to you: Quinoa and Veggies With Peanut Sauce- a piece of cake to make! 

Fun fact, I’m a total sucker for peanut sauce. However, I am very careful about which peanut sauces I eat because many are loaded with preservatives. Yuck. Good news- my sauce is healthy and pure, woooo! 

Quinoa and Veggies With Peanut Sauce is lit-ruh-lee my favorite lunch to pack for school. Why you may ask? Well, it’s incredibly filling, portable, and loaded with nutrient dense veggies and protein. Keeenwah is a wonderful source of plant based protein, in case ya didn’t know :).

Quinoa and Veggies With Peanut Sauce
Serves 4
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Ingredients
  1. 1 cup quinoa
  2. 1 bunch bok choy chopped (mine was on the smaller side)
  3. 8 oz white mushrooms (cut in half)
  4. 1 red bell pepper (I cut into strips)
  5. 3 cups purple cabbage (I sliced and chopped mine)
  6. 1.5 cups vegetable stock
  7. Sauce Ingredients
  8. 3 tbsp peanut butter (make sure it's smooth)
  9. 7 tsp extra virgin olive oil
  10. 4 tsp liquid aminos (I used Bragg's brand)
  11. 1/4 tsp garlic powder
  12. 1/4 tsp ground ginger
Instructions
  1. Cook 1 cup of quinoa according to package directions.
  2. Whisk the sauce ingredients together in a bowl until a smooth consistency forms.
  3. In a separate pan from the quinoa, cook the chopped vegetables in vegetable stock on medium heat for 16-18 minutes. The liquid should be almost fully absorbed when finished.
  4. Then, add the quinoa to the cooked veggies and mix in the sauce.
  5. Serve and enjoy!
Notes
  1. Cooking time: 16-18 minutes on medium heat.
  2. Cook quinoa and veggies separately.
UpBeet and Kaleing It http://upbeetandkaleingit.com/
The Healthiest Vegan Pasta Salad

The Healthiest Vegan Pasta Salad

Thursday is a good day for two reasons: 1. Friday is tomorrow and 2. I have the yummiest pasta salad recipe for you. YAY. Veggies and pasta may just be my all time favorite combo. The Healthiest Vegan Pasta Salad will satisfy your carb cravings and the roasted brussels sprouts, broccoli, and chickpeas add essential nutrients. A fabulous sauce is the key to a delicious dish and when it comes to pasta salads, a simple dressing with bold flavors is always best. However, this one doesn’t overpower the taste of the pasta and veggies. A little bit of stone ground mustard gives the vinaigrette life and trust me when I say it will become your new obsession!

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 Roasting the veggies is important in order to achieve somewhat of a crunchy texture! You’re going to love it 🙂

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Take this crowd-pleasing pasta salad to a New Year’s Eve party, people will love it! Even though the pasta salad is nutrient dense and incredibly healthy, it doesn’t taste like it.

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The Healthiest Vegan Pasta Salad
A healthy pasta salad recipe that tastes best served at room temperature!
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Ingredients
  1. 8 oz of organic corn + quinoa blend pasta (I used Ancient Harvest brand)
  2. 12 oz brussels sprouts (trim off the bottom and cut them in half)
  3. 3 heads of broccoli (cut into florets)
  4. 1 can garbanzo beans rinsed and drained
  5. 1/3 cup extra virgin olive oil
  6. Sea salt/pepper to taste and garlic powder if wanted
  7. Vinaigrette Ingredients
  8. 6 tbsp extra virgin olive oil
  9. 2 tbsp balsamic vinegar
  10. 1 tbsp stone ground mustard
  11. 1/4 tsp sea salt
Instructions
  1. Cook the pasta according to package directions
  2. Pre heat oven to 400 degrees
  3. Drizzle the 1/3 cup olive oil on the veggies and beans and toss them with the olive oil and seasonings
  4. Roast veggies and beans for 25 minutes at 400 degrees
  5. Whisk the ingredients for the vinaigrette together
  6. Drain the pasta and combine it with the veggies/beans
  7. Pour the vinaigrette over the pasta salad while it's still warm so the flavors are better absorbed
  8. Serve and enjoy!
Notes
  1. You can serve it warm, at room temp, or cold!
  2. As a side dish, serves 6-7 and serves 4 as a main dish.
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Millet & Veggies With Spicy Peanut Sauce

Millet & Veggies With Spicy Peanut Sauce

Happiest of Fridays my dearest friends! I hope that you all had a wonderful Thanksgiving. I spent my holiday in Detroit and it was great. I actually got really hungry mid-roadtrip, so we stopped at a random organic market and I bought quinoa veggie sushi, which was all documented on my Instragram story, naturally. My mom and dad are the best and super accommodating when it comes to my vegan diet, which is very much appreciated. It can be HARD being a vegan in a meat-eater’s world, especially on Thanksgiving, yikes! But whenever we go on vacation, my mom googles vegan/vegetarian restaurants to dine at-so nice :). Speaking of vegan food, we should talk about this nutrient dense vegan dish that’s packed with millet, veggies, and spicy peanut sauce, oh my! Spicy sesame oil is a mild-spicy sauce lover’s dream and let me tell ya, it’s hard not to fall deeply in love with my Spicy Peanut Sauce (probably end up dousing any sort of rice or pasta in it). Millet & Veggies With Spicy Peanut Sauce is budget-friendly and makes healthy eating fun, it’s definitely a dish you’ll have on repeat!

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You can eat this as a main course or as a yummy side dish! May I suggest pairing it with some crispy tofu if you’re going to use it as the latter? SO GOOD.

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Millet & Veggies With Spicy Peanut Sauce
Serves 6
A quick and easy hearty vegan dish that's pack with wholesome foods!
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Ingredients
  1. 2 cups of cooked millet (follow cooking directions according to package)
  2. 1 lb of brussels sprouts (trim off the hard part at the very bottom and quarter them into small pieces for faster cooking time)
  3. 1 bunch of asparagus (trim off end of stalk and then cut into smaller pieces)
  4. For cooking veggies
  5. 1/2 cup vegetable stock
  6. 2 tbsp olive oil
  7. Sauce
  8. 1/3 cup +2 tbsp spicy sesame oil (I use Chosen Foods brand)
  9. 2 tbsp liquid aminos
  10. 3 tbsp peanut butter (I used a creamy brand with 3g sugar in it per serving)
  11. 1/4 tsp jarred minced garlic
Instructions
  1. Whisk the sauce ingredients in a bowl with a fork until a creamy texture forms.
  2. Saute the veggies in the olive oil and vegetable stock for 8 minutes on medium heat.
  3. While the veggies are still warm, add the millet and sauce and mix it all together.
  4. Enjoy!
Notes
  1. This recipe will serve 6 people if it's used as a side dish.
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Plant-Based Lasagna with Avocado Walnut “Cheese”

Plant-Based Lasagna with Avocado Walnut “Cheese”

Are you ready for the most plant-filled, flavor bursting, creamy, “cheesy” lasagna you have ever laid eyes on? Well, get ready guys, because it’s here- right in front of you. The BEST zucchini lasagna I have ever tasted (not to toot my own horn or anything lol oops). But honestly, this vegan and plant-based lasagna is where it’s at! In fact, I nominate vegan lasagna for president! As I sit in the law library writing this post, my stomach growls and yearns for one last taste avocado walnut “cheese.” Ok, that was totally dramatic but really, it disappeared way too quickly (thanks mom and dad). Well, it looks like I’ll have to make another batch this week. Also, in case you were wondering, yes, the best part about this lasagna is the avocado walnut “cheese.”

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Eeeeeek, the LAYERS! Don’t those veggies look phenomal?! No lasagna noodles necessary, plants are all you need <3

Plant-Based Lasagna with Avocado Walnut "Cheese"
A nourishing veggie based lasagna
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Ingredients
  1. 16 oz mushrooms (cut into small pieces)
  2. 2 large heads of Red Swiss Chard (chopped)
  3. 6 tbsp extra virgin olive oil for sautéing mushrooms and swiss chard
  4. Salt and pepper to taste
  5. 6 medium zucchinis sliced into thin pieces
  6. 1 can of marina sauce of choice (1 lb 9.5 oz)
  7. Avocado Walnut Cheese
  8. 2.5 medium avocados
  9. 1 cup walnuts
  10. 2 tbsp nutritional yeast
  11. 4 tbsp extra virgin olive oil
  12. Salt and pepper to taste
  13. More nutritional yeast for topping
Instructions
  1. Saute the mushrooms and swiss chard in olive oil on medium heat for ten minutes.
  2. Combine the avocado and walnut "cheese" ingredients in a nutribullet until a smooth consistency forms.
  3. Pre heat oven to 375 degrees
  4. Put a layer of marina sauce at the bottom of baking pan. The next layer is sliced zucchini followed by the avocado walnut "cheese" (I applied spoonfuls rather than spreading it out), then swiss chard/mushroom mix. Repeat until the top of the baking pan is reached. End with a layer of zucchini topped with marinara sauce/more nutritional yeast if you'd like.
  5. Cover the Lasagna with foil and bake for 40 minutes at 375 degrees.
  6. Then, remove foil and bake lasagna for another 20 minutes uncovered.
  7. Enjoy!!
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Vegan Pasta With Veggies & Creamy Cashew Sauce

Vegan Pasta With Veggies & Creamy Cashew Sauce

Welcome to my Meatless Monday pasta partaaaay, so nice of you to join! It’s a new week, which means you can hit the reset button if you’ve gone off track with your diet and need to start over! No worries, I’ve got you covered. My Vegan Pasta With Veggies & Creamy Cashew Sauce is packed with healthy carbs, hearty plants, and even protein! Kickstart your healthy eating habits with foods that make you happy (pasta). I’m all about eating an abundance of plants but I’m also not afraid of carbs, at least not when they’re nutritious ones like brown rice pasta. Also, are you wondering what this creamy luscious sauce is? It’s just soaked and drained cashews with garlic, unsweetened almond milk, nutritional, yeast, salt, and pepper. Yep, I keep things easy around here at upbeetandkaleingit. Now, let’s see some pictures of this mouthwatering masterpiece. 

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There are lots of veggies that you could use in this dish! The sauce is really mild, so pretty much anything goes. I chose peas for a little sweetness, cherry tomatoes for a hint of tartness, and mushrooms for their “meaty” texture.

 

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Vegan Pasta With Veggies & Creamy Cashew Sauce
Quick and easy pasta dish with vegetables and a creamy cashew sauce
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Ingredients
  1. 5 oz cherry tomatoes (I cut the tomatoes in half)
  2. 8 oz baby portobello mushrooms
  3. 1/2 cup frozen peas
  4. 1 can garbanzo beans
  5. 4 tbsp avocado oil for sautéing
  6. Salt and pepper to taste
  7. Sauce
  8. 1.5 cups soaked and drained raw cashews (soak at least 1 hr)
  9. 1 cup unsweetened almond milk
  10. 1 clove of garlic
  11. 4 tbsp nutritional yeast
  12. Salt and pepper to taste
  13. Pasta
  14. 16 oz package of brown rice pasta (I used fusilli)
Instructions
  1. Combine the Cashew Sauce ingredients in a nutribullet until a smooth consistency forms.
  2. Cook the pasta according to package directions.
  3. Saute the vegetables and garbanzo beans in 4 tbsp of avocado oil for 8 minutes on medium heat.
  4. Drain the pasta, combine it with the veggies and mix in creamy cashew sauce.
  5. Add more nutritional yeast at the end if wanted and enjoy!
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Vegan Pizza With Homemade Basil Cashew Spread

Vegan Pizza With Homemade Basil Cashew Spread

Happy #Meatless Monday, my keen believers in the power of plant based pizza! It’s just pizza party central over here @ upbeetandkaleingit.com lately! But that’s fine with me because vegan pizza gives me life. You may want to also check out my previous pizza post, Easy Vegan Pumpkin Pizza, which I must say is fall flavor heaven. Today, I present to you Vegan Pizza With Homemade Basil Cashew Spread. I mean, why not enjoy yourself and indulge in an easy to make + guilt-free pizza with a sweet and tart tomato paste elevated by sun-dried tomatoes. Ah but wait, there’s not just one exceptional sauce on this pizza, there’s two, and two is better than one. I’m talking BASIL CASHEW SPREAD. Sometimes, I just eat the spread all by itself because it’s that magical ladies and gents, but still, everything tastes better with pizza crust. I assure you that you’ll fall in love with this healthy pizza lover’s dream and never want cheese pizza again! 

Somewhat of a lonely pizza without the ever so pretty limeish/pastel green basil cashew spread. The sun dried tomato paste and cashew spread need each other-sort of like peanut butter and jelly. One’s not as fun without the other!

Of course I have to top my pizza with avocado because if you’re an avid upbeetandkaleingit follower, you know how I feel about avocados. Side note: this pizza tastes amazing at room temperature and it’s still perfect when served cold. However, I usually eat it at room temp.

Vegan Pizza With Homemade Basil Cashew Spread
A healthy vegan pizza recipe bursting with bold flavors
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Ingredients
  1. 1 package of pizza crust ( I used Bob's Red Mill Gluten Free Pizza Crust Mix)
  2. Tomato Paste Sauce
  3. Two 6 oz cans of organic tomato paste
  4. 1/3 cup sun dried tomatoes (chop into small pieces)
  5. Salt and Pepper to taste
  6. Basil Cashew Spread
  7. 1.5 cups soaked and drained cashews (I used roasted and unsalted cashews and soaked them for 8 hours)
  8. Handful of fresh basil leaves
  9. 1/3 cup unsweetened almond milk
  10. 1 tbsp nutritional yeast
  11. Salt and pepper to taste
Instructions
  1. For the Basil Cashew Spread, add all ingredients to a nutri bullet and process until a smooth and creamy consistency forms.
  2. Chop the sun dried tomatoes into small pieces and combine them with the tomato paste along with light salt and pepper if wanted.
  3. If you use Bob's Red Mill Gluten Free Pizza Crust Mix, make the pizza dough according to the package directions.
  4. Spread out pizza dough on parchment paper lightly greased with extra virgin olive oil (I used my hands and made one medium-large pizza)
  5. If using Bob's Red Mill Gluten Free Pizza Crust Mix, bake only the pizza dough with no sauces for 25-28 minutes at 400 degrees straight through instead of 425 degrees like the package says.
  6. Let the pizza cool down and then add both of the sauces & top with avocado if you'd like!
  7. Enjoy!
Notes
  1. I baked my pizza for 28 minutes- I like the crust a bit crunchy!
UpBeet and Kaleing It http://upbeetandkaleingit.com/
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