Health Coherence

Smashed Chickpea Avocado Dip

READY IN: 10 MINUTES
MAKES 4 CUPS

This is probably one of the fastest appetizers I have ever made. You can serve it with toasted pita bread or corn tortillas. I make wraps or sandwiches with any leftover dip. Spice it up with some hot sauce if you like.

INGREDIENTS
8 (6-inch) pita breads, cut into quarters
1 (15-ounce) can chickpeas, drained and rinsed
1 avocado, peeled and pitted
2 roma tomatoes, finely chopped (about 2 cups)
4 stalks scallions, white and green parts, finely diced (about 1 cup)
½ cup finely chopped fresh cilantro
3−4 cloves garlic, minced (about 2 teaspoons)
1 jalapeño, deseeded and finely chopped (about 2 tablespoons)
¼ cup lime juice (from 2 to 3 limes)
Sea salt and freshly ground white pepper

INSTRUCTIONS
Preheat the oven to 350°F. Line a baking tray with parchment paper and set aside.
Place the chickpeas and avocado in a mixing bowl, and coarsely mash them with the back of a spoon or a potato masher. Be sure to leave them coarse.
Add the tomatoes, scallions, cilantro, garlic, jalapeño, lime juice, and salt and pepper to taste.
Mix well and adjust the seasoning. Keep refrigerated until ready to serve.
Place the sliced pita bread on the baking tray, and bake for 7-10 minutes or until crispy, turning halfway.
Serve the warm bread with the dip. Store the dip in an airtight container in the refrigerator for up to 2 days. You can also store the toasted pita in an airtight container for up to a week.

Credit:forksoverknives.com

Five-Ingredient Veggie Burger

Cooking these earthy-tasting burgers in a very hot skillet creates delightfully crispy edges. All you need to make the delicious patties are five simple ingredients, plus salt and pepper. Serve with homemade ketchup, fresh-tasting mustard, Cheesy Caesar Dressing, Vegan Cheesy Sauce, or other condiments of your choosing.

INGREDIENTS
PATTIES
2 cups no-salt-added canned black beans, drained and liquid reserved
1 medium onion, quartered
½ cup quick-cooking rolled oats
1 Tbsp. lime juice
2 tsp. chili powder
Sea salt and freshly ground black pepper, to taste
TOPPINGS
4 100% whole wheat hamburger buns, split and toasted
4 leaves leaf lettuce
1 tomato, sliced
2 red onion slices, separated
Condiments of your choosing (see headnote)

INSTRUCTIONS
In a food processor combine the first five ingredients (through chili powder). Cover; pulse until chunky but not pureed. Add a small amount of reserved bean liquid if mixture seems dry or isn’t sticking together. Mixture should be moist but not wet. Season with salt and pepper.
With wet hands, shape mixture into four 3½-inch patties. Chill at least 20 minutes.
In a large nonstick skillet cook burgers over medium-high heat 8 to 10 minutes or until burgers are lightly browned and cooked through, turning once.
Serve burgers on hamburger buns with lettuce, tomato and onion slices, and desired condiments.

Credit:forksoverknives.com

Carrot Dogs

Don’t doubt the deliciousness of carrot dogs until you’ve tasted one. Cooked whole carrots soak up tons of flavor from a smoky marinade. Though these carrot dogs need four hours to marinade, this recipe requires only about 20 minutes of active prep time.

INGREDIENTS
8 large carrots
1 cup low-sodium vegetable broth
¼ cup apple cider vinegar
2 tablespoons reduced-sodium soy sauce or tamari
2 tablespoons pure maple syrup
2 teaspoons smoked paprika
2 teaspoons dry mustard
½ teaspoon ground coriander
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon liquid smoke
Dash ground cloves
8 whole wheat hot dog buns, toasted if desired
½ of a red onion, finely chopped (¼ cup)
3 tablespoons stone-ground mustard
½ of a medium cucumber, spiralized

INSTRUCTIONS
Peel carrots and trim to 6 inches long. Trim wide end to make a consistent thickness. Place carrots in a large saucepan; add water to cover. Cover pan and bring to boiling; reduce heat to low. Cook carrots 8 to 10 minutes, until just tender. Drain well.
Place carrots in a large resealable plastic bag set in a shallow dish. For marinade, in a bowl combine the next 11 ingredients (through cloves) and ½ cup water. Pour over carrots; seal bag. Chill 4 to 24 hours, turning occasionally. Drain and discard marinade.
Grill carrots, covered, over medium-high 5 to 8 minutes or until grill marks start to appear, turning occasionally. Or place carrots in a foil-lined baking pan and bake at 450°F 8 to 10 minutes or until lightly browned on edges.
Place grilled carrots in buns. Top with red onion, mustard, and cucumber.

Credit:forksoverknives.com

Dairy-Free Spinach and Artichoke Dip

Great for parties and game-day snacks, this dairy-free spinach and artichoke dip has a delightfully creamy yet light taste and texture. Serve with crudité or baked chips.

INGREDIENTS
1¼ cups unsweetened, unflavored plant milk
3 tablespoons all-purpose or oat flour
1 teaspoon onion powder
1 teaspoon garlic powder
1 tablespoon fresh lemon juice
2 cups finely chopped spinach (fresh, or frozen and thawed)
1 (14-ounce) can artichoke hearts, drained and finely chopped (1½ cups)
Sea salt
Freshly ground black pepper

INSTRUCTIONS
Combine the plant milk, flour, onion powder, garlic powder, and lemon juice in a saucepan. Bring to a boil, then simmer for 5 to 7 minutes, stirring frequently, until the sauce thickens to a spreadable consistency.
Add the spinach and artichoke hearts. Mix well, then season with salt and pepper to taste. Cook for 2 minutes more, until the spinach has wilted. Add 1 to 2 tablespoons of water if the sauce gets too thick.
Let the dip cool completely.
Serve the dip warm or cold with the baguette, tortilla chips, or pita chips.

Credit:forksoverknives.com

Vegan Spam Mayo Rice Recipe

Ingredients (one serving):
1-2 tbsp vegan butter or vegetable oil
1 serving of cooked rice
1-2 tbsp vegan mayo drizzle (vegan mayo thinned with water) **
1/4 block (150g) medium firm tofu
1-2 stalks green onion, chopped
Scrambled tofu seasoning:
1 tsp garlic powder
1 tsp onion powder
1/2 tsp turmeric
1/2 tsp cumin
1/2 tsp black pepper
1/4 tsp salt
1-2 tbsp nutritional yeast
1 tbsp dijon mustard (optional)
Vegan Spam:
1/4 block (around 60g) smoked tofu, cut into small cubes
1/2 tbsp soy sauce
1/2 tbsp agave nectar or maple syrup (or other sweetener)
Onion stir fry:
1/4 onion, sliced thinly
1/2 tbsp soy sauce (optional)
1/2 tbsp mirin (optional)
** I used the Hellman’s brand & added a little water to thin it out – then placed in a squeeze bottle to drizzle. But you can just add a spoonful if you’re too lazy for this… no one is judging!)

Instructions:
Heat a small amount of vegan butter in a pan on medium-high heat then crumble the medium-firm tofu up with your hands.
Cook tofu for a few minutes, mixing once in a while, to allow the tofu to slightly brown.
Add in the scrambled tofu seasoning ingredients and mix well. If the mixture sticks, add a small splash of water. Set aside on a plate.
On the same pan, add another small amount of vegan butter then add the smoked tofu.
Cook for a couple of minutes then add soy sauce and agave nectar. Mix well until nicely coated. Set aside.
On the same pan, add a little more vegan butter if needed (or use the leftover grease already on the pan) and add the sliced onions. Sautee for a few minutes until they begin to soften.
Add in soy sauce and mirin to the onions, if desired, for additional flavour. Set aside.
On a large serving plate, add cooked rice to the middle portion and then place the scrambled tofu around the rice. then on top of the rice, add the cooked onions then place the Vegan Spam on top. Drizzle with the Vegan Mayo Drizzle and top with green onions (optional). Watch the video to see how I plated it!
Enjoy while still warm…!

Credit:thecheaplazyvegan.com