Mango, Jicama, and Black Bean Salad

You can use a green apple instead if you can’t find jicamas. The jicama is similar to a turnip but it’s usually eaten raw in salads and it has a mild sweet flavor.

Ingredients:

• 1 jicama, peeled and diced
• 1 mango, peeled and diced
• 1/2 can black beans, rinsed
• 1 jalapeno pepper (optional)
• 1/4 cup extra virgin olive oil
• juice of 1 lemon
• salt and pepper
• 5 scallions or 1/2 red onion, chopped
• chopped cilantro (optional)

Directions:

Whisk together olive oil and lemon juice and combine with the rest of the ingredients. Season with salt and pepper.

Serving suggestions: Eat this refreshing salad as a side dish, a salad, or put it in a whole wheat tortilla wrap with avocado and lettuce.

Acorn Squash Stuffed with Barley and Soy Meat

Ingredients for 8 servings:

• 4 small acorn or winter squashes, halved, seeds scooped out
• 1 package soy meat crumbles (soy meat that resembles ground beef)
• 1/2 green bell pepper, diced
• 1/2 onion, diced
• 1 celery rib, diced
• 1 can corn
• 1 bunch Italian parsley, chopped
• 1 1/2 cups quick cooking barley (can sub. brown rice but cooking time and liquid amount is different)
• 2 1/2 cups vegetable broth
• 1/2 cup sunflower seeds (or pecans, walnuts, almonds, etc)
• grape seed or olive oil
• salt and pepper

Directions:

1. Heat oven to 400 degrees. Brush squash halves all over with oil, season with salt and pepper, and bake on a baking sheet skin side up for about 20 minutes. Turn the squash halves and bake for 25 more minutes or until tender.

2. Pilaf:  Brown the soy meat in a pan together with a little oil, celery, onions, and bell pepper. Season with salt and pepper.

3. Add liquid and boil. *Add the barley and parsley. Reduce heat and simmer for 10 minutes or until the barley is fluffly and tender.

4. Add the corn and sunflower seeds, mix well, then stuff the baked squash halves and serve.

*The barley may be cooked separately, following package intructions, and then added to the soy meat mixture. It may need extra liquid when it’s cooked together with other ingredients because the soy meat will soak up some of the liquid.

Vegan Tortilla Soup

The perfect soup for a rainy day!

Ingredients for the soup:

• 2 cartons vegetable broth
• 1/2 onion, diced
• 2 carrots, diced
• 2 stalks celery, diced
• 1/2 bell pepper, diced
• 2 potatoes, diced
• 1 bay leaf
• 2 cloves garlic, pressed
• 1 teaspoon dried oregano
• 2 zucchinis, diced or sliced
• 1 can diced tomatoes or 2 fresh tomatoes, diced (add a pinch of sugar to reduce the acidity of the tomatoes)
• 1/4 cup quick cooking barley or brown rice (optional)
• 2 teaspoons chili powder
• salt and pepper
• *Add more veggies if you want like green beans, squash, etc.

For garnish:

• 1 bunch cilantro, chopped
• 5 corn tortillas
• grape seed or olive oil
• 1 or 2 sliced avocados
• shredded vegan cheese (optional)
• lemon wedges

Directions:

1. In a large pot, heat a little oil and sauté carrots, potatoes, pepper, onions, celery, and garlic. Add salt and pepper.

2. Add bay leaf, tomatoes, oregano, chili powder and vegetable broth. Season to taste and bring to boil. Simmer for 25 minutes.

3. Add the zucchini and barley and cook for 1o more minutes. *If you decide to add dry rice (not instant), then you have to add the rice in the beginning together with the veggies.

4. Garnish with cilantro, avocado, and tortilla strips. Add a few drops of lemon juice if desired.

Tortilla chips:

To make the tortilla chips, lightly brush the tortillas with oil and cut into strips. Bake on a cookie sheet in a 400 degree oven for 10 minutes and set aside until it’s time to serve your soup. Save the leftovers in a paper bag.

Salvadorean Beans and Baked Plantains

This is one of the most traditional dishes in El Salvador and it brings back childhood memories because this is one the first meals I learned how to cook. The plantain is a type of banana and can be eaten as a side dish or dessert, it requires cooking, and it’s popular in Latin American, Caribbean, and African dishes.

Beans:

• 3 cups or more cooked pinto beans
• 1/2 sliced onion
• 1/2 bell pepper, diced
• 2 tablespoons grape seed oil
• salt and pepper

1. Heat the oil and sauté the onions and bell pepper on medium heat until they start to brown and caramelize. You will cook the beans in the same pan.

2. Blend the onions and bell pepper with the beans until smooth. Turn off the heat to prevent the oil and pan from burning.

3. Pour back in the same pan and cook for about 10 minutes on medium-low heat.

About 8 servings or more.

Plantains:

• 3 ripe plantains (they should be brown on the outside)
• 2 tablespoons grape seed oil

1. Preheat the oven to 425.

2. Slice the plantains diagonally into 1/4 inch slices and brush with oil. Place them on a baking sheet and bake for 30 minutes.

About 4 servings.

*Plantains can also be fried but baking or broiling them is a healthier alternative.

Very Tasty Tofu and Veggies

I can’t believe it’s tofu! My mom came up with this recipe and I am not a big tofu fan but this was pretty tasty.

Recipe courtesy Mirna Alvarado

Ingredients:

• 1/2 lb. firm tofu, drained and sliced
• 1 zucchini, cut into 1/4-inch slices
• 1 Japanese eggplant, cut into 1/4-inch slices
• 1 yellow summer squash, cut into 1/4-inch slices
• 1/2 fresh sparagus, cut into 1-inch pieces
• 1/2 onion, thinly sliced
• 2 tablespoons grape seed or sesame oil
• salt and pepper

Directions:

1. Heat the oil in a pan and fry the tofu for about 5 minutes on each side until it’s turns a nice brown color. Season with salt and pepper.

2. Add the onions and sauté until translucent.

3. Add the rest of the veggies and stir fry until everything starts browning and caramelizing and serve immediately. Do not cover.*

*Putting a lid on the pan will cause everything to steam and you’ll end up with a soggy mess.

Super Easy Potato Corn Chowder

This easy potato and corn chowder will fill your tummy and it takes less than 30 minutes to cook.

Recipe courtesy  Toby George

Ingredients:

• 5 large potatoes, cubed (white rose, yellow, red, or any potato that you don’t have to peel)
• 1/2 onion, chopped
• 2 leeks, thinly sliced (optional)
• 1 garlic, pressed (use more if you love garlic)
• 1 1/2 cartons vegetable broth (or water)
• 1 cup rice or soy milk
• 1 can corn
• 2 tablespoons fresh Italian parsley, chopped (I never measure parsley)
• salt and pepper

Directions:

1. Cook the potatoes in the vegetable broth with the garlic, onions, and salt and pepper until the potatoes are tender (about 15 minutes).

2. Blend about 2 cups of cooked potatoes and 1 cup of rice milk and add the blended mixture back to the pot with the rest of the potatoes.

3. Add the corn and the parsley and cook for about 5 more minutes and serve.

How easy is that?!

Zesty Salsa Pasta Salad

This is one my favorite pasta salads. It has tons of flavor and it’s healthy for you.

Ingredients:

Directions:

1. Cook pasta according to package instructions.

2. Combine all the ingredients in a large bowl, season with salt and pepper, and voila!

Pasta e Fagioli

Try my version of pasta e fagioli. It’s hearty and delicious and it can be made in under 30 minutes or throw everything in the crock pot so you can have a yummy bowl of soup when you get home from work.

Ingredients:

• couple of fresh thyme and rosemary sprigs (sub. Italian seasoning)
• 1 bayleaf
• 1 tablespoon grape seed or olive oil
• 1 cup chopped onion
• 1 carrot, diced
• 1 red or yellow bell pepper
• 1 minced or pressed garlic clove
• 2 (32-ounce) cartons low sodium vegetable broth
• 1 can white kidney beans, drained (use 2 cans of beans if you decide to leave out the meat substitute)
• 1 package meat substitute (optional)
• 1 cup whole grain or whole wheat elbow macaroni (cook it before you add it to the soup)
• pinch red pepper flakes, optional
• 1 can diced tomatoes, optional
• chopped kale to garnish
• salt and pepper

Directions:

1. Heat the oil in a pot and add the onions and garlic and saute until the onion is tender, about 3 minutes.

2. Add the rest of the ingredients, except the kale. Cover and bring to a boil over high heat, then decrease the heat to medium-low and simmer for 10 minutes until the veggies are tender.

3. Add the pasta, ladle the soup into bowls, and garnish with raw kale.

Southwest Veggie Taco and Burrito Filling

Here’s a spicy and satisfying meal you can make in less than 15 minutes. Use it as a filling for tacos or burritos.

Ingredients:

1/2 large onion, diced

1/2 large green bell pepper, diced

4 cloves garlic, minced or pressed (optional)

1/2 yellow or red bell pepper, diced

1 link Trader Joe’s Soy Chorizo (vegan and no preservatives)

1 can corn, drained

1 can garbanzo beans, drained (same as chick peas)

2 fresh tomatoes, diced

1 small can diced green chiles or green salsa (I like to use Trader Joe’s New Mexico Valley Fire Roasted Diced Green Chile)

Cilantro, chopped (optional)

salt and pepper (it doesn’t need much salt)

Directions:

Remove the soy chorizo from the casing and heat in a pan. Use a little oil if necessary and add all the ingredients and cook for about 5 minutes. Add the fresh tomatoes at the end, mix, and serve.

Easy Ratatouille

Ratatouille is a classic vegetable stew of Provence. It’s packed with nutrients and it is what I would call comfort food. Feel free to create your own version and have fun with this dish.

Ingredients:

• 1 Japanese eggplant, cut into 1/2-inch chunks (it’s firmer and has fewer seeds than large eggplants)
• 2 tablespoons grape seed or olive oil
• 1 medium onion, chopped
• 1 garlic clove, finely minced or mashed
• 1 yellow pepper, in 1/2-inch pieces
• 1 medium zucchini, in 1/2-inch chunks
• 1 medium summer squash, in 1/2-inch chunks
• 1 carrot, cubed  (optional)
• 1 can diced tomatoes
• 1 tablespoon capers
• 3/4 cup oil-cured black olives, pitted (you can use Manzanilla Spanish olives if your prefer)
• 1 teaspoon herbes de Provence (you can add Italian herbs and turn it into a Capotana or use whatever herbs you have on hand)
• 1 teaspoon agave nectar (to reduce the acidity in the tomato sauce)
• Salt and freshly ground pepper to taste

Instructions:

Put all the ingredients (except the olives) in a large saucepan and bring to a boil over high heat. Mix well, reduce the heat to low, cover, and cook gently for 15 minutes or longer, depending on how you like your veggies. Add the olives, mix, and serve with brown rice or whole wheat pasta.

Approximately 5 servings.

Curry Veggies and Brown Rice

Ingredients:

*These quantities can be changed depending on how many people you’re feeding.

• 1 turnip (you can use potatoes)
• 1 carrot (you can thinly slice it with a vegetable peeler into strips)
• 1 zucchini
• ½  red bell pepper
• ½  green bell pepper
• 6 pearl onions (can be bought frozen)
• 1 garlic clove, mashed
• Salt and pepper to taste
• 1 bunch of cilantro- chopped to sprinkle on at the end
• 1/2 can coconut milk
• 1 can chick peas
• 1/2 can diced tomatoes (you can use fresh tomatoes)
• 1 pinch of cinnamon
• 2 tablespoons of curry powder
• 2 tablespoons grapeseed oil

 Instructions:

1. Heat the oil in pan.
2. Combine all the veggies and chick peas, except the tomatoes.
3. Add curry powder, a pinch of cinnamon, and salt and pepper.
4. Cook for about 3 minutes
5. Add tomatoes and cook on low heat for 20-30 more minutes. This depends on how raw or cooked you like your vegetables.
6. Just before it’s done, add coconut milk and stir. Cook for additional 3 minutes.
7.  Serve with brown rice and sprinkle with chopped cilantro. Brown basmati rice goes perfect with this dish.

 About 6 servings.

Brussels Sprouts Pasta

Did you just say Brussels sprouts? Yes, nutty Brussels sprouts, mushrooms, and whole wheat pasta make a quick and delicious (not to mention healthful) pasta sauce that’s ready in the time it takes to boil water and cook pasta. The trick to cooking Brussels sprouts is to not overcook them. So please dig in, no need to be afraid.

Ingredients:

Brussels sprouts (as many as you’d like), trimmed, outer leaves removed, and thinly sliced

About 1 cup of sliced mushrooms (any type of mushrooms)

2 cups of any bite-sized shaped whole wheat past

1/2 cup or more of chopped onion (I personally prefer scallions in this recipe)

2 cloves garlic, minced

2 Tbsp. grape seed or olive oil

salt and pepper

Directions:

1. Bring a large pot of water to a boil. Add 1 Tbsp. salt and pasta. Follow the package instructions.

2. Meanwhile, in a large frying pan over medium-high heat add the oil, onions, and garlic. When fragrant and sizzling, add Brussels sprouts and mushroom and salt and pepper to taste. Cook, stirring occasionally, until Brussels sprouts are slightly soft and a little brown, about 3 minutes. Reduce heat to low and keep warm, stirring occasionally.

3. Toss the cooked pasta, Brussels sprouts and mushrooms with a little more olive oil in a bowl and serve hot.

Serves about 6 people.

Vegan Chilli

Ingredients:

• 1 tablespoon olive oil or grape seed oil
• 1/2 medium onion, chopped
• 2 bay leaves
• 1 teaspoon ground cumin
• 2 tablespoons dried oregano
• 1 tablespoon salt
• 2 stalks celery, chopped
• 2 green bell peppers, chopped
• 2 jalapeno peppers, chopped
• 3 cloves garlic, chopped
• 2 (12 ounce) packages of meat substitute
• 3 (28 ounce) cans diced tomatoes, crushed
• 1/4 cup chili powder
• 1 tablespoon ground black pepper
• 1 (15 ounce) can black beans, drained
• 1 (15 ounce) can garbanzo beans, drained (optional)
• 1 (15 ounce) can pinto beans
• 1 (15 ounce) can whole kernel corn

Directions:

1. Heat the oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, and oregano. Season with salt and pepper. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, and garlic.

2. When vegetables are heated through, mix in meat substitute. Reduce heat to low, cover pot, and simmer 5 minutes.

3. Mix the tomatoes into the pot. Season with chili powder and pepper. Stir in all the beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving. Add a little vegetable stock if necessary.

Stuffed Tomatoes

I don’t have exact measurements for this recipe but here’s the basic idea:

Ingredients: 

• salad tomatoes
• cooked brown rice (more…)

Easy Potatoes in Curry Sauce

Try this delicious recipe and add a little spice to the Daniel fast.
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Quinoa with Peppers and Basil

You can get quinoa at Trader Joe’s or Whole Foods. Quinoa is a very delicious grain that can replace rice and it cooks like rice. It originated in the Andean region of South America and it is considered a complete protein sourcebecause it contains the essential amino acids that humans need. Cook it on the stovestop or in your rice cooker with your choice of vegetables and herbs. To add more nutritional value, try germinating the quinoa by soaking it in water for 2-4 hours. The vitamins will actually multiply with the germination process. This is what I would call… a super food!

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Minestrone Soup

The perfect soup for a cold rainy evening!
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Tacos de Nopalitos

Nopalitos or nopales is the Spanish name for Prickly Pear Cactus. You can buy it fresh and clean and ready-to-cook at any Mexican store.You can find the leaves or pads and grill them or you can buy julienned nopales and mix in salads.

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Stuffed Bell Peppers

This is one of my favorite recipes because it is quite versatile. You can flavor it anyway you want and stuff the peppers with any ingredients of your choice. Make it Mexican or Italian. Add some garbanzo beans or corn, it’s up to you. (more…)

“Meat and Potatoes”

Ingredients:

1/2 onion, chopped

1 clove of garlic, minced or pressed

4-6 large red potatoes, unpeeled and diced  (more…)

Stir-Fry Vegetables with Buckwheat Soba Noodles

1 package buckwheat soba noodles

1 clove garlic, minced or pressed (more…)

Vegetarian Lentil Soup

1 1/2 c. dried lentils

4 c. water or vegetable stock (more…)