5 Vegan Barbecue Family Favorites | Burgers, Mac N’ Cheese, Cornbread, Fries, Grilled Veggies

VEGAN

The thought of grilling gatherings used to give me the heebie jeebies! As a vegetarian / vegan / high raw / w.e., I try to stay away from the classic American foods. ¬†These recipes are absolutely perfect for meat heads and vegan, gluten-free, even nut-free health nuts alike ūüėČ . ¬†Last year I made my favorite Watermelon Mint Salad. Check out the recipe video honoring my Grampa here.

1. BBQ Black Bean Burger

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This is my favorite¬†black bean burger that I have made so far – adapted from Minimalist Baker’s Easy Grillable Veggie Burgers. My adapted version of the recipe is here. ¬†I love it served with cucumber and avocado because the burger has so much flavor! The cooling veggies help to balance it out perfectly.¬†These babies are:

  1. Easy
  2. Cheap
  3. Quick
  4. Healthy*

Ingredients:

  • 1 cup cooked brown rice (I have learned in my nutrition classes that vitamins are lost when cooked in excess water or when water is drained off. ¬†Thiamin, (aka vitamin B1) is lost as temperature or pH rises but it is more heat stable in acid, so it would be a good idea to cook rice with some lemon or lime juice, adding acidity to help retain nutrient content. Cook in amount of water that will be absorbed during cooking : 1 cup rice, use 2 cups of water.)
  • 1 cup walnuts
  • 1/2 Tbsp unrefined coconut oil or olive oil
  • 1/2 white onion, finely diced
  • 1/3 cup mushrooms, roughly chopped
  • 1-2 garlic cloves, minced
  • 1 Tbsp each: chili powder, cumin, and paprika
  • 1/2 tsp each: salt and black pepper
  • 1 Tbsp maple syrup
  • 1 1/2 cups cooked black beans, well rinsed, and drained
  • 1/3 cup ground rolled oats (throw some oatmeal in the blender)
  • 3-4 Tbsp vegan BBQ sauce*(Look for a BBQ sauce that¬†is free of high fructose corn syrup, caramel color, >300mg sodium / serving. I used Annie’s Organic Original BBQ Sauce. I also really liked Sprout’s brand Pumpkin BBQ sauce that I got in the fall. Check out http://www.fooducate.com to compare BBQ sauce products to find a healthier option.)

Steps:

  1. Preheat oven to 350*F and line a baking sheet with parchment paper. (These also work well cooked on skillet or grill)
  2. Heat a skillet over medium with 1/2 Tbsp oil, onion, garlic, and mushrooms. Saute for 3-4 minutes, until onions are translucent. Remove from heat and set aside.
  3. To a high speed blender or food processor, add walnuts, chili powder,  cumin, paprika, salt, pepper, and blend until smooth, but not butter.
  4. Either mash black beans with fork/mashed potato masher in a large mixing bowl or pulse them in blender or food processor.  It is nice to leave some whole beans for good texture
  5. Add cooked rice, spice-walnut mixture, sauteed onion mushroom garlic mix, maple syrup, ground oats, BBQ sauce, and mix thoroughly with a wooden spoon until moldable dough forms.  If too dry, add a tad more BBQ sauce, if too moist, add more ground oats.  Taste and adjust seasoning as you’d like.
  6. For larger burgers, divide into 5 patties (~1/2 cup in size) or form 10 smaller burgers (~1/4 cup in size). To help form the patties, line your 1/2 or 1/4 measuing cup with plastic wrap and pack with burger mix. Press down to pack firmly, then lift out by the plastic wrap’s edge, and use hands to flatten slightly on the parchment paper, forming a 3/4 inch thick patty.
  7. Bake for about 15-20 minutes on each side for a total of 30-40 minutes cooking time.
  8. Serve over a toasted bun with all the fixin’s like thin cucumber, avocado, tomato, and red onion ūüėõ

2. Creamy Macaroni and Peas

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This is adapted from the star item special at my home base Organic Garden Cafe ‚̧ It is unbelievable. My sister, (the cheese hound who without shame scrolls through #macncheese on IG on the reg), asked me to make this for her the¬†very day I got back from my 10 day road trip from grad school in Texas. ¬†Yup it’s that good. And it happens to be¬†gluten free, nut free, low fat, high fiber, cheap, and¬†effortless!

Serves about 6:

  • 1¬†cauliflower, roughly chop into large florets
  • 1 yellow onion, discard outer layer and chop into quarters
  • 1 teaspoon salt
  • ¬Ĺ teaspoon black pepper
  • 2 tablespoons + 2 teaspoons olive oil
  • 1/3 cup nutritional yeast
  • 1-2 garlic cloves
  • Juice of 1/4 lemon
  • 12 oz dry elbow macaroni pasta (I like using brown rice pasta!)
  • 2/3 cup frozen peas
  1. Steam onion and cauliflower until super tender (about 30 minutes) and boil elbow macaroni to manufacturer’s instructions
  2. Combine steamed vegetables with salt, pepper, olive oil, and nutritional yeast, garlic, and lemon juice in a food processor S blade or high speed blender and blend until creamy creamy baby
  3. Pour sauce over macaroni and peas and mix well. Transfer to casserole dish for serving.
  4. Garnish with paprika, parsley, and serve to the cheese lovers in your life!

In the photo above, I used 12oz bag bionaturae brand elbows for the gluten free pasta, I thought it was pretty good! I always try new brands, what is your favorite??

3. Blueberry Corn Bread

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My mother adapted this recipe from the Post Punk Kitchen’s Sunny Corn Muffins and she usually serves it with chili as in the recipe here. My mom puts in less sugar and apple sauce instead of yogurt.

Yield: 24 mini muffins

  • 1 C gluten free all purpose flour (I used a brown rice GF mix)
  • 1 C corn flour
  • 1 Tbl baking powder
  • 1/2 tsp salt
  • 1/2 C sugar
  • 1/2 C oil
  • 3/4 C non-dairy milk
  • 2 Tbls apple sauce
  • 1 tsp vanilla
  • 1 C blueberries
  • fine grated lemon zest of 1 lemon
  1. Preheat oven to 400*F and grease 2 mini muffin tins with coconut oil
  2. Combine dry ingredients (except blueberries) and wet ingredients in separate bowls and whisk separately.  Fold into dry and halfway through mixing, add in blueberries and distribute well.
  3. Pour in 8 inch pan and sprinkle a little sugar on top.
  4. Bake for ~18-20 minutes. Mmm sweet cornbread perfection

4. Sweet Potato Fries

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The image above is one sweet potato and one purple potato.

  • Cut into fries.
  • Thrown in a bowl
  • Tossed with 1-2 Tbsp olive oil and a few dashes of cinnamon
  • Baked on parchment paper at 410* F for mm 30-40 mins? ¬†Nope, didn’t even time it. Just make sure they’re soft to perfection.

It is that easy. I LOVE cinnamon on my sweet potatoes but you can certainly get creative and use paprika, or herbs.. spice it up to match your flavah. Ginger powder would have been bomb too.

5. Grilled Vegetables

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I have never and will never operate an actual giant grill. These were made in the panini press at 375*F. (Thank you college life #necessity=invention). Just greased the press lightly with coconut oil, and threw on some sliced mushroom, eggplant, and peeled asparagus, and BOOM! ¬†Nope, didn’t ¬†put any spices. ¬†Feel free to show me up and let me know what you did! ¬†If you are capable of operating an actual grill, my favorite veggies on a skewer are onions, red bell pepper, and zucchini. Yumm. !

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Well, there you have it! Let me know how your memorial day weekend festivities go. Feel free to comment below, follow me @reinesandshine on instagram / twitter, and contact me anytime at reinesandshine@gmail.com. Cheers to life in good health! Enjoy!

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History in the Making: Dietitians of South Texas Tour Their New 100% Organic Grocery Store

In a city of McDonalds, Whataburger, Wal-Mart, obesity and diabetes, a world saving beacon of¬†health and sustainability opens; fully equipped with the highest quality produce/products,¬†demonstration kitchen, vitamins/herbs/supplements, beauty products, books, and,¬†it’s love!

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Natural Grocers 100% Organic Grocery Opens March 15, 2016

Today, I had the opportunity to get a tour of the store with the Corpus Christi Academy of Nutrition and Dietetics group lead by the wonderful dietitian there, Kelsey. I was extremely impressed by this tour. A grocery store tour to dietitians? Please, as if they could learn anything more, but we all did! Like how Kelsey pointed out that the hemp seeds, walnuts, and other unstable fats are kept in the refrigerated section (polyunsaturated fats become rancid very easily, creating free radicals, so they must be kept cool). I have learned this previously but I have never seen a grocery store actually put their nuts and seeds in the refrigerator!

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The sign above us says, “100% organic produce,” yes, I am the obnoxious intern that made everybody get in front of the produce section and asked the cashier to take our picture ūüôā

The Tour~

Kristen gave us all a LONG list of things that Natural Grocers will NOT carry.  Including ingredients that I am quite familiar with like GMOs (genetically modified organisms), hydrogenated oils (trans fats), bleached flours, parabens (mimic estrogen and cause reproductive disorders), dairy products from cows given rBGH (recombinant  Bovine Growth Hormone), artificial sweeteners (all of them), and artificial colors and flavors, as well as so many that I have seen before but even I (a nutrition nerd grad student studying nutrition) have seen but no clue what they are!

Ingredients like DBP (dibutyl phthalate) which is a fragrance ingredient, plasticizer, and solvent that is a reproductive and developmental toxin, endocrine disruptor, and a known human respiratory toxin. ¬†Also, BHA and BHT (Butylated Hydroxyanisole) and (Butylated Hydroxytoluene) are preservatives that have been shown to be carcinogenic and cause allergic reactions in humans. ¬†I could go on..This place doesn’t even carry chemical based sunscreens or antibacterial soaps! Amen!

A few more reasons why I’m in love with this place:

  • No bags, you have to bring your own! (or they use a cardboard box)
  • GF (gluten free) items are all marked clearly next to price on shelf
  • Local is emphasized and marked clearly with a Texas flag on shelf
  • Lots of cheap “Health Hotline” sale items
  • Bulk specialty items from mulberries and goji berries to raw buckwheat groats
  • WIDE variety of vegan items
  • Reverse osmosis water filter, only $0.25 to refill a gallon
  • Nutrition experts- these people¬†know their¬†stuff!
  • To reduce waste and cut cost of items: no deli/freshly prepared items (ever wonder where all the fresh baked goods from Whole Foods goes at the end of the day? Yup,¬†in the trash #wasteful. !
  • No self serve bulk bins but still has large packages of items in bulk – reduces contamination and food waste
  • Huge wall of shelves with high quality nutritional reference and cookbooks

They even have cool events like this Saturday they have a gluten free tasting expo and health fair! Aw chocolate avocado pie food demo, and “How to live an alkaline lifestyle” is on Monday April 11th. Check out their website for more info on events.

A little bit about my internship…

I can’t believe it, I completed my food service and community rotations last semester and am now half way through my clinical rotation! Eeek! As a snob from the Boston area who ¬†works at a raw vegan cafe called “Organic Garden Cafe” back home, I was nervous that I wouldn’t get to learn new innovations of nutrition while working as an intern in a program that emphasizes the low income communities of South Texas.

I could not be more pleasantly surprised and excited about my feelings towards this internship right now. ¬†It brings me such joy and¬†power to have worked with the people of this community. Diabetics who do not know what a carbohydrate is, teen mom’s going out for a cigarette, and people who are truly afraid to lose weight because they have (and their family and friends) have always been big, so if they lost weight, what would they think!? Many of these people do not¬†want¬†to change, and even if they did, where to even start?¬†As my sister, the writer, put it, “You need to learn the script before you can re-write a new one.

My clinical preceptor now, Shannon Aguilar, has helped me to not only be a much more confident clinical dietitian, but to take it a step further, too.  It is one thing to study nutrition, it is quite another to actually care enough to reflect on our own lives and practice what we preach.  My preceptor, Mrs. Aguilar, is more than a dietitian, she is also a health coach, and helped me to see how important it is to learn who our audience is before we try to help.

Seeing a grocery store like this open in Boston or Vermont would have been a, yawn. Another natural grocery? But, HERE! I get to see history in the making. These people having access to this kind of world saving expertise is dream come true for me.

There is something really cool about the idea of helping people who¬†really need it¬†AND¬†want it. I could talk coconut oil and kale to the organic junkies back home all day every day, but that doesn’t reverse our obesity epidemic now does it? I may have thought that my second round match was a mistake, but actually, it was the best eye-opening and invigorating experience. ¬†To be able to explain what a carbohydrate is to someone who has no clue? Check. Next: to¬†reverse their disease through diet and lifestyle! No matter where I end up, I hope to make a positive impact and continue to be pleasantly surprised by all that I learn from the experience.

Spicy, Cheesy, Black Bean + Sweet Potato Quesadillas

It’s funny- I ¬†really don’t like foods that are too spicy. ¬†Currently giving myself a lil pat on the back for successfully making a dish with some definite kick, that I can eat without, you know, crying. This is one you’ve got to share with friends. Have fun, sizzle sizzleee

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Black Bean and Sweet Potato Quesadillas

Makes about 4 quesadillas

Ingredients

  • 8 whole grain tortillas, 9 inch (I used¬†these gluten free brown rice ones)
  • 1 medium sized sweet potato, boiled and skin removed (save the skin to eat later)
  • 3/4 cup no-salt-added canned diced tomatoes
  • 1/2 cup cooked black beans, drained and rinsed (no salt added if using canned)
  • 1/3 cup nutritional yeast
  • 1 tsp. ground cumin
  • 1/4 tsp. chili powder
  • 1/4 – 1/2 jalapeno pepper, minced
  • 1/4 cup finely chopped cilantro
  • 1/2 white onion, chopped
  • 1 large garlic clove, minced tiny
  • 1/3 cup mushrooms, chopped
  • 1/3 cup red bell pepper, chopped
  • oil for cooking (like unrefined coconut or olive oil)

Steps:

  1. Using a large frying pan, heat ~1 tsp. oil over medium and sauté onions and garlic for about 5 minutes. Add in mushrooms and red bell pepper and sauté for another 2-3 minutes. Transfer to a separate bowl when finished cooking
  2. In the meantime, using a large bowl, mash boiled skinless sweet potato with a fork with diced tomatos and add in nutritional yeast, cumin, chili powder and mix well to combine. Stir in black beans, jalapeno, and cilantro.
  3. Using the same frying pan as before, heat and spread ~1 tsp of oil over medium heat. Place a tortilla flat on the frying pan and spread ~1/2 cup of sweet potato mixture evenly over the tortilla, then spread ~1/4-1/3 cup of sauteed onion vegetable mix on top of that so it looks kinda like this:20160124_123241
  4. Place another tortilla on top, flip after ~3 minutes of cooking (to flip I placed my plate on top of the second tortilla and flipped it into my plate and slid it from the plate back onto the frying pan)
  5. Using a pizza cutter, cut into 4 sections.  Serve with salsa and guacamole.  I made avocado cream with 1 mashed avocado and the juice from 2 limes, mixed well.  So good! Go pats!

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Butternut Soup, Three Seed Bread, and Cranberry Apple Walnut Salad with Maple Balsamic Dressing | Vegan

Mmmm ‚̧ Warming from the inside out. Home for Thanksgiving, and I am beyond grateful for the homemade vegan comfort food that my incredible mother makes. ¬†She likes to follow recipes 100% first, and then tweak them here and there.
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Butternut Squash Soup

This Creamy Cashew Butternut Squash Soup recipe requires zero tweaking. Absolutely perfect. The only complaint is that it doesn’t make enough! It is SO good. Click here for recipe by Dawn Lerman.

Three Seed Bread

Bob’s Red Mill¬†Three Seed Bread¬†for your bread machine is SO good! You know what Dr. Fuhrman says? The whiter the bread, the closer to dead. The recipe calls for more white flour than whole wheat, but my mom switched it. ¬†Here is the recipe she makes:

  • 1 1/4 cups water
  • 2 Tbsp maple syrup
  • 2 Tbsp oil
  • 1 cup Unbleached White Flour
  • 2 cups Whole Wheat Flour
  • 1 1/2 tsp salt
  • 1/3 cup flaxseeds
  • 2 Tbsp sunflower kernels
  • 1 Tbsp poppy seeds
  • 2 Tsp active dry yeast

Add ingredients to bread machine in the order recommended by the bread machine manufacturer and select basic bread cycle. Let cool completely on a wire rack before slicing. Makes 1 loaf.

Maple Balsamic Dressing

This is a Jack Tar steal ‚̧ If you’re ever around the Boston area, I highly recommend checking it out. ¬†Their black bean burger with no cheese and sweet potato fries is my favorite thing ever, and I literally always have that for dinner the first night back from school. ¬†They have amazing salads and vegan thai lettuce wraps too! Soo good.

My mom uses this dressing recipe as like pizza sauce to make her gourmet vegan flatbread.  It is incredible.

  • 3 cloves garlic
  • 1 medium shallot
  • 1 Tbsp dijon mustard
  • 1 cup maple syrup
  • 1/2 cup balsamic vinegar
  • 1/2 Tbsp dried basil
  • 2 cups vegetable & olive oil blend
  1. Blend first six ingredients in blender
  2. Drizzle oil slowly while blender is on
  3. Stop and blend
  4. Add salt and pepper
  5. Blend and test with lettuce or spinach

Chickpea Scramble | Oil-Free, Gluten-Free, Vegan

Happy Sunday! This scramble is savory, satisfying, easy, and CHEAP! Use produce from your farmers market ‚̧ Inspired by Minimalist Baker’s tofu scramble… I invite you to take this as inspiration and run with it using whatever vegan goodies are¬†in your kitchen to create something that makes you love yourself from the inside out feeling relaxed, cozy, and grateful¬†:-*

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Chickpea Scramble

Serves 1

Ingredients:

  • 1 cup chickpeas (cooked from dry, no salt or fat added)
  • 1 cup red bell pepper, chopped
  • 1 medium-small sized potato, cubed
  • 1 leaf lacinato kale, rolled up and sliced thin
  • 1-2 tablespoons fresh dill
  • 1-2 tablespoons fresh green onion
  • Extra love ‚̧

Steps:

  1. Dry chick peas triple in size when you soak them so make sure they have plenty of water and plenty of room to grow when you saturate them and soak them for about 6 hours or over night.  Drain chick peas, rinse, and boil them for about 30 minutes or until desired softness
  2. Frying pan on medium to high heat, have water handy. ¬†Add a little water (enough so the potatoes don’t stick) and the cubed potatoes and mix to prevent sticking. ¬†Add water as needed
  3. After the potatoes have gotten a little soft, add red bell peppers. Continue mixing and adding water if needed
  4. Add kale, scallion, and dill and mix.
  5. Measure 1 cup of chick peas and add those to the pan.
  6. Serve with 2 cups mixed greens, 1/4 avocado and plenty of lemon or lime (the vitamin C in the citrus and the red bell pepper helps absorb all the non-heme iron!! ūüėÄ )

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Special Guest: Nutriciously.com | Welcome Fall With This Creamy Fig Smoothie

Thank you Alena for this fabulous recipe. ¬†Can’t wait to try. ¬†Visit http://nutriciously.com¬†for more info and recipes ‚̧

Drinking fresh, hydrating smoothies during spring or summer time is no big deal and very easy to sustain ‚Äď but once the days get darker and colder, our bodies naturally crave foods which are dense and grounding. So what is a raw foodie to do once the seasons change?

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The answer lies in shifting your diet away from water-rich fruits in exchange of dense foods and adding in a little more fat too. This will allow you to feel more grounded, satisfied, and full over a longer period of time, since these foods take longer to get absorbed and digested.

One of my favorite fruits that are in season during the last summer months and early fall, are figs. Though they can be bought dried and packaged all throughout the year, I love this little time gap when I can get them fresh and juicy. They look and taste very exotic ‚Äď but even better are all their great benefits they add into my diet.

Figs tend to have a natural laxative effect, which helps with indigestion, constipation, and preventing colon cancer. They also support weight loss and lower cholesterol, due to their soluble fiber. Another area for which figs provide aid is the strengthening of bones, soothing sore throats, and even treat respiratory conditions, such as bronchitis or asthma. All of this is possible because they contain many beneficial nutrients, such as vitamin A and B, calcium, manganese, potassium, and iron.

The second special ingredient to make this smoothie extra creamy is cashews. Their copper is an essential component of many enzymes, whose job it is to eliminate free radicals, develop connective tissue and bones, as well as building the hair and skin pigment melanin. The heart-healthy unsaturated fatty acids found in cashews have zero cholesterol and their huge amount of magnesium regulates nerve and muscle tone. But my favorite benefit is that they can actually lift up your mood and ward off anxiety as well as depression ‚Äď this is a nice side effect of their tryptophan.

Are you ready for this wonderful smoothie? Let’s get started!

Ingredients:

  • 4 fresh figs
  • 2 bananas
  • 2 dates
  • ¬ľ cup cashews (soaked)
  • 1 cup almond milk
  • Pinch of vanilla

Instructions:

Put the cashews into some filtered water a few hours before making the smoothie. Then peel the bananas, remove the date pits, take the cashews out of the water, rinse and put all the ingredients into your blender. Blend on high until smooth, pour into a glass and enjoy!

About the Author:

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Alena is a food lover and health enthusiast from Germany who spends most of her time studying, writing, playing and meditating. Having read every book imaginable on healthy living, she is excited about spreading this powerful message and reaching out. When she’s not in the kitchen creating awesome meals, she likes to travel, make music or enjoy the world outside. Together with her partner, she created Raw Food Mastery where she loves to help other people to thrive on a healthy plant-based, whole food diet full of raw foods and constantly puts out new content. You can check out their free course on transitioning to a raw food diet, grab a copy of their free recipe ebook and follow them on social media via Facebook, Pinterest, or Twitter.

Weekly Vegan Meal Prep: Chia Pudding and Overnight Oats Recipes

Here’s two easy recipes to help save time during the busy workweek. ¬†weeklypreponthegothumb

Click Here to watch

Chia Pudding

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  • 1/4 cup chia seeds
  • 1 cup plant milk

Overnight Oats

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  • 1/2 cup oats
  • 1 Tbsp chia seeds
  • 1/2 cup plant milk

Optional Fixin’s

  • 1 tsp vanilla
  • 2 Tbsp dried or frozen fruit
  • 1 chopped fruit, like banana or apple
  • 1 Tbsp seeds or chopped nuts
  • 1 tsp maple syrup
  • dash of cinnamon

Steps

  1. On a Sunday night, combine each recipe’s ingredients in 5 separate to-go containers like jars or tupperware and mix well
  2. Keep in the refrigerator and take one per day for a great breakfast, craving curbing snack, or nutritious dessert
  3. Enjoy often in good health! ‚̧

Gourmet Vegan Flatbread

Enjoy and indulge this holiday season, slow down, and savorIMG_7403

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Mother makes this dough using her bread machine but she recommends this recipe. ¬†And she uses Jack Tar’s Maple Balsamic Dressing for the pizza sauce, and there are always different veggies on top. ¬†My personal favorite is mushroom onion, but everything is good! ¬†Try broccoli, cauliflower, tomato, sweet potato, I even love throwing spinach on top once it comes out of the oven. Oh man and fresh herbs like basil, delish!

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Apple Pie Sandwich Stack!

It’s very true what they say! An APPLE PIE SANDWICH STACK a day keeps the doctor away!!
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I got this idea from Megan Elizabeth’s video!

Feel free to slice thinly with a knife! I sliced my apple like this:

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So pretty with that star in the middle!!

I live in a sorority where I have the mandolin my mom sent me, (thanks mom) and a tiny $15 blender!

Blended in my tiny blender:

  • an apple (chopped)
  • about 5 dates
  • an orange (make sure to get those seeds out)
  • I didn’t have any spices , just oranges, apples, and dates in here today! But feel free to experiment! Add cinnamon! Apples and cinnamon are a match made in heaven!!! And mmm add a little ginger, and some vanilla, and maybe even pecans?!! That would be CRAAAY!!

stack away!

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