Plant-Based Cinnamon Rolls: Recipe #243

These warm, gooey, plant-based cinnamon rolls disappeared very quickly at our house. Even better that they don’t have dairy or eggs to cause our bodies and our planet suffering. Hope you enjoy them! Thanks to Dana and John for inspiration.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($3.50 for a pan of 9 rolls)

Dough:
1 tbsp active dry yeast – $0.15
1 tbsp brown sugar – $0.03
1/4 cup hottest tap water – free
2 cups flour – $0.32
1 cup whole wheat flour – $0.16
1/2 tsp salt – $0.03
3 tbsp + 3 tbsp + 2 tbsp Earth balance margarine – $1.24
1 cup vanilla soy milk – $0.37

Filling:
1/2 tbsp cinnamon – $0.09
1/4 cup brown sugar – $0.13

Icing:
1 cup powdered sugar – $0.88
1 tbsp soy milk – $0.02

Directions for Plant-Based Cinnamon Rolls

1. In a small non-metal bowl, mix the yeast, 1 tbsp sugar and hottest tap water. Let it sit for 5 minutes to form a thick foam on top. In a large metal bowl, mix the flours and salt.

When the yeast is ready, add it to the flour mixture along with 3 tbsp softened margarine and 1 cup soy milk. Bring it together into a ball and knead it for a couple of minutes.

Cover with cling wrap and leave it to rise in a warm place for 1 hour to double in size.

2. On a lightly floured surface, roll out the dough into a long rectangle-ish shape. Brush with 2 tbsp melted margarine, then sprinkle the cinnamon and 1/4 cup brown sugar evenly over the surface.

Roll it up tightly with the long side facing you, rolling it away from you to make a nice spiraled log. Slice it up into 9 pieces and put them into a greased 8″ glass baking dish.

Cover with cling wrap and let it rise in a warm place for 1/2 an hour.

3. In a small bowl, mix the powdered sugar with 1 tbsp soy milk. Bake the cinnamon rolls at 350F for 25 minutes. Let them cool for a few minutes, then drizzle with the icing and cut them up to enjoy warm from the oven. So good!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 1 = eat rarely
  • TOTAL: 16/18

If any of you amazing home chefs tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Kale Caesar Salad (Plant-Based): Recipe #242

We eat some variation of superfood salad every day for lunch, so one day we decided to do something crazy. A different plate of raw greens! With grapes!! Shocking. Actually, this kale caesar salad turned out to be pretty fantastic. Why not give it a spin?

Thanks to Isa for inspiration, and to all of you for being part of our delicious, mindful, planet-saving family! 😍

Ingredients ($7 for 3 lunch-sized salads)

4 cloves of garlic, peeled – $0.15
3/4 cup cashews, soaked – $1.50
1/4 cup nutritional yeast – $0.40
1 lemon, squeezed for juice – $0.20
3/4 cup water – free
1 tsp of spicy brown or dijon mustard – $0.08
1 tsp salt – $0.05
Freshly ground black pepper to taste
1 bunch lacinato kale, washed, stems removed, and chopped into bite-sized pieces – $1.99
1 bunch Thompson green grapes, washed, stems removed – $2.99

Directions for Kale Caesar Salad

1. If you have time, soak the cashews in water overnight first. If not, cover them in water and microwave for 2 minutes, then soak for 15 minutes at room temperature. This will make them easier to blend into a nice, creamy sauce. Next, use your blender to chop up the garlic cloves with several high-speed pulses. Add in the soaked cashews, nutritional yeast, lemon, water, mustard, salt and pepper. Blend until it’s very smooth.

2. In a large bowl, mix the washed kale with the dressing and massage the dressing into the kale with your hands for a couple of minutes – this is the super fun part, and it will also soften the kale leaves so they’re not chewy to eat raw. And voila! Couldn’t be easier. Serve your kale caesar salad in lovely bowls and top with the grapes for a bit of sweetness. Happy lunching! 🥗

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 1 = <4 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Lemon Strawberry Cupcakes: Recipe #239

Citrus + berries is a vibrant combination with many delightful variations: orange blueberry, lime blackberry, grapefruit raspberry, and of course today’s feature of lemon strawberry cupcakes.

As we savor this recipe, let’s also take a second to remember that every piece of food we put in our mouths is a gift from the whole universe. We give thanks for all the soil, and plants, and sunshine, and rain, and farmers, and grocery store workers who came together to produce each little bite that nourishes us.

Thanks also to Isa for this recipe’s inspiration and to all of you for being part of our delicious, mindful, planet-saving family!

Ingredients ($18 for 12 cupcakes)

Cupcakes:
3/4 cup brown sugar – $0.39
1 cup soy milk – $0.37
1/4 cup coconut oil – $2.20
1 tsp vanilla – $0.20
2 lemons, juiced and zested – $0.40
1 1/2 cups flour – $0.74
1 tsp baking powder – $0.02
1/4 tsp baking soda – $0.01
1/2 tsp salt – $0.03

Icing:
1 cup strawberries – $2.50
3/4 cup coconut oil – $6.60 (or use margarine if you want to save money!)
4 1/2 cups icing sugar – $3.96
1 tsp vanilla – $0.20

Directions for Lemon Strawberry Cupcakes

1. In a large bowl, whisk together the brown sugar, soy milk, and coconut oil very well, then add in the vanilla, lemon juice and zest. Next, mix in the flour, baking powder, baking soda and salt. Stir together just until it’s combined, without overmixing.

Scoop the batter evenly into 12 paper-lined muffin tin cups. Bake at 350F for 16-18 minutes until they spring back to the touch and an inserted toothpick comes out clean. Cool on a cooling rack.

2. Make the icing: blend the strawberries up in a blender, then transfer them to a large bowl, add the coconut oil or margarine, and beat with an electric mixer. Add the icing sugar in small amounts as you beat the mixture, then add the vanilla in. Refrigerate to set the icing if it’s too runny.

Once the cupcakes are cooled and the icing is set, spread the icing on top of the cupcakes. Then enjoy your lemon strawberry cupcake on behalf of all the wonderful beings who helped you make it! 🧁❤️

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 1 = eat rarely
  • TOTAL: 16/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Homemade Creamed Corn: Recipe #238

I remember eating creamed corn out of a can as a kid, especially when we were at the cottage or on a road trip. It had never occurred to me to make homemade creamed corn, but here’s a yummy plant-based way to do just that!

And for today’s Plum Village inspiration side dish, here are four things you can say to yourself as you breathe in and out for a few mindful seconds…

I don’t want to suffer anymore. (breathe in)
If I am peaceful, the world can be peaceful. (breathe out)
I want to enjoy my life. (breathe in)
If I am happy, the world can be happy. (breathe out)

Thanks to Isa for this recipe’s inspiration and to all of you for being part of our delicious, mindful, planet-saving family!

Ingredients ($4.50 for a big panful)

2 tbsp coconut oil – $1.10
2 tbsp flour – $0.04
1 1/4 cups coconut milk – $1.31
1 x 16 oz package of frozen corn – $1.99
Salt and pepper to taste

Directions for Homemade Creamed Corn

1. In a large pan, heat the coconut oil over medium heat. Add the flour and whisk it in. Cook and whisk constantly for a couple of minutes until the mixture turns a toasted color. Next, slowly add the coconut milk, whisking as you go. Cook and stir for about 5 minutes to thicken it up nicely into a creamy sauce.

2. Finally, add in the corn, salt and pepper. Stir well to cover all the corn with the sauce, and let it cook for a few minutes until the corn is warm. Serve your homemade creamed corn as a side dish to Korean lentils or whatever other dinner you’re enjoying. May you have a happy and peaceful meal! ❤️

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 2 = 4-6 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 2 = healthy-ish
  • TOTAL: 16/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Dark Chocolate Peanut Butter Cupcakes (Vegan): Recipe #236

How can a cupcake help me become enlightened, you might ask? Or maybe you didn’t ask, but now you’re curious. Zen master Thich Nhat Hanh talks about how we can all become “part-time Buddhas” whenever we take a moment to enjoy a mindful breath, a smile, a mindful step, or… a thoroughly savored bite of cupcake! These dark chocolate peanut butter cupcakes, made without any animal ingredients, are our gift to you on your path of awakening. 🙂

Thanks to Isa for inspiration, and thanks to you all for being part of our delicious, mindful, planet-saving family!

Ingredients ($14 for 24 cupcakes)

Cupcakes:
2 cups soy milk – $0.74
2 tsp apple cider vinegar – $0.20
1 1/2 cups brown sugar – $0.79
2/3 cup coconut oil, warmed to liquid – $5.50
3 tsp vanilla – $0.60
1 cup flour – $0.16
1 cup white whole wheat flour – $0.18
2/3 cup cocoa powder – $0.73
1 1/2 tsp baking soda – $0.03
1 tsp baking powder – $0.02
1/2 tsp salt – $0.03

Icing:
1/2 cup smooth peanut butter, room temperature – $1.16
1 tsp vanilla – $0.20
2 1/2 cups icing sugar – $2.20
1/4 cup soy milk – $0.08
2 tbsp coconut oil – $1.10

Directions

1. Make the cupcakes. In a large bowl, mix the soy milk and vinegar and let it sit for 5 minutes to curdle and get thick. Then mix in the brown sugar, coconut oil and vanilla. Whisk until it gets foamy.

Next, in a separate bowl, mix the flours, cocoa, baking soda, baking powder, and salt. Then pour the dry ingredients into the wet ones and mix just until they’re combined. It will be a little bit lumpy and that’s ok.

Scoop the batter into 24 paper-lined muffin tins and bake at 350F for 18 minutes. Remove the cupcakes from the muffin tins and cool on a rack.

2. While the cupcakes are cooling, make the icing. Mix the peanut butter, vanilla, icing sugar, and soy milk in a large bowl. Use a fork or an electric beater (if you have one) to combine it all together. Then add the coconut oil and keep mixing until it’s very smooth. Finally, cover the bowl and refrigerate for half an hour to firm up a bit.

3. Once the cupcakes are cool and the icing is chilled, spread the icing on the cupcakes either with a knife or using a piping bag and fancy tip. Enjoy your moment of enlightenment, savoring the darkness of the chocolate against the sweet, creamy icing. 😍

Any leftover dark chocolate peanut butter cupcakes freeze well for future mindful moments too!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 1 = eat rarely
  • TOTAL: 16/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Tempeh with Basil and Garlic: Recipe #231

When we stopped eating meat, we started playing around with recipes using different meat alternatives: tofu, seitan, and tempeh. You can use almost any herbs and spices to season tempeh, since it’s kind of like a flavor sponge. Feel free to experiment with your favorite tastes! Thanks to Isa Does It‘s Garlicky Thyme Tempeh for inspiration.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours, because if we don’t have a planet to live on, nothing else matters.

Ingredients ($6 total)

8 oz package of tempeh – $3.49
2 tbsp soy sauce – $0.20
2 tbsp balsamic vinegar – $0.54
1 tbsp olive oil – $0.10
2 tbsp rice vinegar – $0.54
1 tbsp maple syrup – $0.24
1/2 cup vegetable broth – $0.50
4 cloves garlic – $0.15
1/4 cup freshly chopped basil leaves – free from our herb garden

Directions

1. Cut your tempeh into 8 thin triangles. Arrange the triangles in a Pyrex baking dish. Pour all the remaining ingredients over the tempeh and give it a good stir to mix it all around.

2. Put the dish on the stove on medium low. The marinade will start to bubble and reduce. Turn it over every 10 minutes or so until the liquid is mostly dry and the tempeh smells amazing. It could take up to an hour.

Meanwhile, cut up and stirfry whatever veggies you have on hand to accompany the tempeh.

3. When the liquid is mostly absorbed, serve the tempeh with your veggie stirfry and some bread – we had it with our homemade challah. Enjoy this delicious and heartily nutritious dinner!

Sustainability Score (explained here)

  • Time to make: 2 = 1-3 hours
  • Servings: 2 = 4-6 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

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tempeh-with-veggies

Tempeh with Basil and Garlic

Maitri Alexandra Carmichael
When we stopped eating meat, we started playing around with recipes using different meat alternatives: tofu, seitan, and tempeh. You can use almost any herbs and spices to season tempeh, since it’s kind of like a flavor sponge.
Prep Time 30 mins
Cook Time 1 hr
Total Time 1 hr 30 mins
Course Main Course
Cuisine American, Vegan
Servings 4

Ingredients
  

  • 8 oz package of tempeh
  • 2 tbsp soy sauce
  • 2 tbsp balsamic vinegar
  • 1 tbsp olive oil
  • 2 tbsp rice vinegar
  • 1 tbsp maple syrup
  • 1/2 cup vegetable broth
  • 4 cloves garlic
  • 1/4 cup basil leaves freshly chopped

Instructions
 

  • Cut your tempeh into 8 thin triangles. Arrange the triangles in a Pyrex baking dish. Pour all the remaining ingredients over the tempeh and give it a good stir to mix it all around.
  • Put the dish on the stove on medium low. The marinade will start to bubble and reduce. Turn it over every 10 minutes or so until the liquid is mostly dry and the tempeh smells amazing. It could take up to an hour.
    Meanwhile, cut up and stirfry whatever veggies you have on hand to accompany the tempeh.
  • When the liquid is mostly absorbed, serve the tempeh with your veggie stirfry and some bread – we had it with our homemade challah. Enjoy this delicious and heartily nutritious dinner!

Notes

 
Sustainability Score (explained here)
  • Time to make: 2 = 1-3 hours
  • Servings: 2 = 4-6 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18
If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!
Keyword dairy-free, fermented, plant-based, tempeh

Pasta with Cheezy Lentil Sauce: Recipe #230

Everyone here loves pasta. But as delicious as it is, I can get bored making the same tomato sauce, beans, and greens variety all the time. So I keep trying to come up with variations that are interesting and totally yummy, like this cashew-cheezy, hearty-lentilly pasta dish of comfort for any family dinner. It’s inspired by Isa Does It‘s Lentil-a-roni.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours, because if we don’t have a planet to live on, nothing else matters.

Ingredients ($9 for a large pot)

3/4 cup raw cashews, soaked overnight in water for extra creaminess – $1.50
1 1/2 cups cooked brown lentils – $0.69
1 1/2 cups vegetable broth – $0.75
2 tbsp olive oil – $0.20
4 cloves garlic, finely chopped – $0.15
1 tsp salt – $0.05
1 tsp oregano, 1 tsp basil – $0.56
Black pepper to taste
28-oz can crushed tomatoes, blended for extra smoothness – $1.59
1 tbsp brown sugar – $0.03
1 tbsp Worcestershire sauce (optional) – $0.10
1-2 lbs green and yellow beans – we picked these free from the farm
1 lb of your favorite pasta – $2.99

Directions

1. Prepare your ingredients. Soak the cashews overnight (or for at least 2 hours) in water at room temperature, then drain the water. This will make the cashews soft and easy to blend.

Cook the lentils according to package directions (I would usually use a 3:1 ratio: boil 1 1/2 cups of water for 1/2 cup dry lentils). Wash and trim your green and yellow beans.

Blend the cashews and vegetable broth together in a blender until it’s very smooth with no chunks.

2. Make the sauce. In a large pan over medium high heat, cook the garlic, salt, oregano and basil together in the olive oil for 2-3 minutes until the garlic starts to brown. Next, add the lentils and mix well. Use a fork to mash up some of the lentils.

Add in the blended tomatoes and cook for about 5 minutes, stirring frequently. Then add in the cashew mixture and keep cooking for 3-5 minutes more until it’s as thick as you like. Taste and adjust for salt/sugar/acid/pepper.

3. While the sauce is cooking, bring a large pot of water to a boil, then add in your pasta. Set a timer according to package directions for how long the pasta will need to boil. When about 7 minutes of cooking time are left on the timer, add the green beans into the water with the pasta.

Drain the pasta and green beans, then pour the sauce over it and give it a good through mixing. Grab yourself a bowl of comforting, nourishing deliciousness!

Sustainability Score (explained here)

  • Time to make: 1 = >3 hours
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

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Pasta with Cheezy Lentil Sauce: Recipe #230

maitridojo
A totally yummy, cashew-cheezy, hearty-lentilly pasta dish of comfort for any family dinner.
Cook Time 1 hr
Plus soaking the cashews 1 d
Total Time 1 d 1 hr
Course Main Course
Cuisine Italian
Servings 6

Equipment

  • Blender

Ingredients
  

  • 3/4 cup raw cashews soaked overnight for extra creaminess
  • 1 1/2 cups cooked brown lentils
  • 1 1/2 cups vegetable broth
  • 2 tbsp olive oil
  • 4 cloves garlic finely chopped
  • 1 tsp salt plus black pepper to taste
  • 1 tsp oregano
  • 1 tsp basil
  • 28 oz can crushed tomatoes blended for extra smoothness
  • 1 tbsp brown sugar
  • 1 tbsp Worcestershire sauce (optional)
  • 1-2 lbs green and yellow beans
  • 1 lb your favorite pasta

Instructions
 

  • Prepare your ingredients. Soak the cashews overnight (or for at least 2 hours) in water at room temperature, then drain the water. This will make the cashews soft and easy to blend.
    Cook the lentils according to package directions (I would usually boil 1 1/2 cups of water for 1/2 cup dry lentils). Wash and trim your green and yellow beans.
    Blend the cashews and vegetable broth together in a blender until it’s very smooth with no chunks.
  • Make the sauce. In a large pan over medium high heat, cook the garlic, salt, oregano and basil together in the olive oil for 2-3 minutes until the garlic starts to brown. Next, add the lentils and mix well. Use a fork to mash up some of the lentils.
    Add in the blended tomatoes and cook for about 5 minutes, stirring frequently. Then add in the cashew mixture and keep cooking for 3-5 minutes more until it’s as thick as you like. Taste and adjust for salt/sugar/acid.
  • While the sauce is cooking, bring a large pot of water to a boil, then add in your pasta. Set a timer according to package directions for how long the pasta will need to boil. When about 7 minutes of cooking time are left on the timer, add the green beans into the water with the pasta.
    Drain the pasta and green beans, then pour the sauce over it and give it a good through mixing. Grab yourself a bowl of comforting, nourishing deliciousness!

Notes

 
Sustainability Score (explained here)
  • Time to make: 1 = >3 hours
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18
If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!
Keyword comfort food, dairy-free, pasta, plant-based

Detox Smoothie: Recipe #229

I drink this detox smoothie most mornings now. It’s a wonderful collection of superfoods that can clean out toxins from the body and leave the mind full of positive energy. As another boost to your day, here is an easy 2-breath exercise from Plum Village that brings me back to a calmer place of rest and healing:

Breathing in, I know I am breathing in
Then breathing out, I smile
Breathing in, I know I have a body
Then breathing out, I relax my whole body

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours, because if we don’t have a planet to live on, nothing else matters.

Ingredients ($2 per smoothie)

1 banana – $0.19
1/4 cup frozen blueberries – $0.50
1 orange, freshly squeezed – $0.49
1 tsp powdered wheat grass/spirulina (e.g. Amazing Greens powder) – $0.25
1/4 cup non-dairy yogurt – $0.31
1/4 cup soy milk – $0.09

Directions

1. First, gather all your ingredients together and put them lovingly into your blender. Then, enjoy all the colors and textures you have assembled.

2. Next, blend your ingredients several times until the mixture is smooth. Pause to stir or add a bit more soy milk if the blender gets stuck. When it’s to your liking, pour into your favorite glass or mug. Finally, enjoy your detox smoothie!

Sustainability Score (explained here)

  • Time to make: 3 = >1 hour
  • Servings: 1 = < 3 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

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Detox Smoothie

maitridojo
A wonderful collection of superfoods that can clean out toxins from the body and leave the mind full of positive energy.
Prep Time 10 mins
Total Time 10 mins
Course Breakfast
Cuisine American
Servings 1

Equipment

  • Blender

Ingredients
  

  • 1 banana
  • 1/2 cup frozen blueberries
  • 1 orange
  • 1 tsp powdered wheat grass/spirulina e.g. Amazing Greens powder
  • 2 tbsp non-dairy yogurt
  • 1/4 cup soy milk

Instructions
 

  • First, gather all your ingredients together and put them lovingly into your blender. Then, enjoy all the colors and textures you have assembled.
  • Next, blend your ingredients several times until the mixture is smooth. Pause to stir or add a bit more soy milk if the blender gets stuck. When it’s to your liking, pour into your favorite glass or mug. Finally, enjoy your detox smoothie!

Notes

Sustainability Score (explained here)

  • Time to make: 3 = >1 hour
  • Servings: 1 = < 3 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18
If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!
Keyword dairy-free, fruit, greens, plant-based, smoothie, superfood

Pizza Bowls: Recipe #228

If you want a break from wheat or dairy, pizza bowls are a beautiful way to enjoy pizza without the bread and cheese. You take a bowl of rice and load it with veggies, plant-based ground meat, and a velvety cashew-tomato sauce that tastes very rich and cheesy. It’s inspired by the legendary Isa.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($16.50 for 4-6 bowls)

Veggies:
2 tbsp olive oil – $0.20
1 onion, chopped – $0.50
4 cloves garlic, minced – $0.15
1 package enoki mushrooms or your favorite mushrooms – $2.99
1/2 tsp salt – $0.03
One package of your favorite plant-based ground meat – $4.99
1 bunch kale and 1 bunch collard greens, destemmed and chopped – $3.98
1 tbsp Worcestershire sauce – $0.10

Sauce:
1/2 cup raw cashews, soaked overnight – $1.00
3 cloves garlic, peeled – $0.11
3 tbsp tomato paste – $0.89
1/2 cup miso ginger broth or other vegetable broth – $0.25
1 lime, juiced – $0.20
1 tsp salt – $0.05

Serve with:
4 cups cooked rice – $0.47
1/2 cup olives – $0.50
2 tbsp fresh chopped basil leaves – free from garden

Directions for Pizza Bowls

0. (Make sure you soaked the cashews in water overnight! Or for at least 2 hours at room temperature.)

1. Start the rice cooking however you normally cook rice, then begin on the veggies. In a large pan, heat the olive oil over medium high heat, then add the onions. Saute for about 5 minutes, stirring often, until they’re soft and starting to brown. Then add in the garlic, mushrooms, and salt, and cook for 3 more minutes.

Next, stir in the ground meat, greens, and Worcestershire sauce, mixing well to combine. Cook for about 3 more minutes until the greens have wilted and everything is melding together nicely. Turn the heat down to low while you get the sauce ready, and remember to stir occasionally.

2. Put all the sauce ingredients in the blender and blend until very smooth. You might need to stop and mix it with a spoon a few times to get it really silky. Taste and adjust for seasonings. If you’re not using it right away, you can keep it in the fridge.

3. Assemble your bowls: I like to put the rice in first, then the veggies and “meat”, then the sauce on top, with olives and basil as final garnishes. Dig into this heavenly bowl of comfort and enjoy your evening! Any leftovers will freeze nicely for future deliciousness.

Sustainability Score (explained here)

  • Time to make: 1 = >3 hours
  • Servings: 2 = 4-6 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 15/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Sunflower Mac & Cheese (Vegan): Recipe #226

Sunflower seed cheese? Don’t laugh. Even our most fanatical mac & cheese fan was going back for thirds of this ingenious and tasty creation. Paired with green beans and plant-based meatballs, sunflower mac & cheese makes a completely delicious and nutritious dinner. We will definitely be making this one again and again. Thanks once more to the brilliant Isa Does It!

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($7.50 for a large pot)

1 or 1 1/4 cups raw sunflower seeds, soaked in water overnight – $0.99
1 tbsp olive oil – $0.10
1/2 cup carrots, sliced thinly – $0.46
1/2 onion, chopped – $0.25
2 tsp salt – $0.10
4 cloves garlic, chopped – $0.15
3 cups vegetable broth – $1.50
2 tbsp cornstarch – $0.20
1/4 cup nutritional yeast – $0.40
2 tbsp tomato paste – $0.22
1 tbsp lemon juice – $0.10
1 pound elbows or small shell pasta – $2.99

Green beans and plant-based meatballs on the side (optional)

Directions for Sunflower Mac & Cheese

1. Cover the sunflower seeds in water and soak overnight at room temperature in a small bowl.

In a medium pot, heat the olive oil over medium high heat. Cook the carrots, onions, and salt together for about 10 minutes until soft, then add the garlic and cook for 1 more minute.

Scoop the carrot-onion-garlic mix into your blender and add the sunflower seeds, broth, cornstarch, nutritional yeast, and tomato paste. Blend until it’s very smooth, then transfer it back to your pot.

Cook the sauce for about 15 minutes over medium heat, stirring often, until it’s nice and thick. Add in the lemon juice and adjust salt/pepper as needed.

2. While the sauce is thickening, cook up your plant-based meatballs in a pan and bring a large pot of water to a boil, then cook your pasta with the green beans together (a nifty pro tip!) for however many minutes the pasta package says.

3. Drain the pasta and green beans, then mix in all the sauce to create a thick cheesy delicious dinner. Serve your sunflower mac & cheese hot in bowls with meatballs on the side, if desired. It’s also wonderful as leftovers the next day!

Sustainability Score (explained here)

  • Time to make: 1 = >3 hours
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!