Easy Overnight Yellow-Eyed Peas

Did you know there was such a thing as yellow-eyed peas? They are new for me! I bought a bag of them at the North Carolina State Farmers' Market in Raleigh. My first thought was to cook them and make yellow-eyed pea salsa, but the broth turned out so good I ate two bowls of beans - straight from the slow cooker, topped with a dollop of salsa! (And I made salsa with the rest of them - recipe HERE!)

Ingredients:

• 2 C yellow-eyed peas 
• 8 C water 
• 3 Not-Beef bouillon cubes* 
• 1/4 t red pepper flakes 
• 1/4 t garlic powder 
• 1/2 t cumin 
• salt & pepper to taste 

Preparation:

1. Sort and rinse beans. I soak them for a couple of hours in the evening to reduce cooking time and pour off the soaking water. 
2. Put all ingredients in the slow cooker when you go to bed and set it on low. 
3. Stir a couple of times during the night, if you happen to get up. 
4. The house will smell wonderful and the peas will be ready for lunch the next day. 
5. Enjoy! 

Notes:

*I buy Edward & Sons brand vegan, gluten-free "Not-Beef" bouillon cubes. They are available at specialty grocery stores.

Deconstructed Guacamole and Tomato Sandwich

My usual tomato sandwich is incredibly simple and tasty: fresh garden tomatoes, a layer of basil, vegan mayo, a splash of red wine vinegar, and salt and pepper. I wanted a little something different today and had an avocado I needed to use. Thus, the deconstructed guacamole and tomato sandwich was born!

Ingredients:

• bread of choice
• 1 ripe avocado
• 1 ripe garden tomato
• 1 spring onion, chopped
• 1 lime
• chopped cilantro
• vegan mayonnaise
• salt & pepper to taste

Preparation:

1. Spread avocado on the top slice of bread, vegan mayo on the bottom slice.
2. Put the tomato and the cilantro on the bottom slice of bread, and sprinkle the green onion on top of the avocado. Squeeze lime on both sides and sprinkle with salt and pepper.
3. Put together, slice in two, and enjoy!

Avocado Pesto Pasta

Are you a fan of avocados? I love their versatility, and they are nutrient dense! I've been wanting to try Chef Chloe Coscarelli's recipe for this dish for a while, and I finally did - with a few small modifications.

Ingredients:

• 1 box whole wheat pasta
• 1 bunch fresh micro Thai basil
• 1/2 C pine nuts
• 2 avocados, pitted and peeled
• 2 T lemon or lime juice
• 3 cloves garlic
• 1/4 C extra virgin olive oil
• salt & pepper to taste
• 1 C dehydrated, halved cherry tomatoes or sliced sun-dried tomatoes (optional)

Preparation:

1. Cook pasta according to package directions.
2. Drain and set aside.
3. Combine basil, pine nuts, avocadoes, citrus juice, garlic, olive oil, salt, and pepper in a food processor or blender.
4. Process until smooth, or to the consistency that you like.
5. Toss the pasta with the pesto.
6. Put in individual serving bowls, top with tomatoes if using, and enjoy!

Five Reasons to Eat More Blueberries

Blueberries are super tasty and they make a heck of a pie or cobbler, but they are also a powerhouse of nutrition and health benefits. They are low fat, low calorie, and full of fiber, and they are packed with antioxidants, which are known to fight disease and help with brain health. Read on for five solid benefits - other than taste - of enjoying blueberries this summer!

1. Vitamin C. Did you know that one serving gives you about 25% of your daily dose of vitamin C? Vitamin C is an immune system booster and also helps with collagen production.
2. Reduce cancer risk. Anthocyanins are compounds that give blueberries their deep color and help improve heart health, and they may also help attack cancer-causing free radicals according to a study from the University of Illinois at Urbana-Champaign.
3. Boost brain health. Blueberries may be a preventative for cognitive decline. In a study of human subjects at the University of Cincinnati, researchers found that older adults who were given blueberry juice scored higher on memory tests than subjects who were given a placebo.
4. Improve heart health. Heart disease is a leading cause of death in the US, and studies suggest that berries, including blueberries and strawberries, may reduce the risk of heart disease in women, thanks to the afore-mentioned anthocyanins.
5. Fight UTIs. Urinary tract infections (UTIs) are caused by bacteria that adhere to and grow inside the urinary tract. Like cranberry juice, blueberries contain substances that inhibit bacteria from binding to bladder tissue.

Easy Scrambled Tofu

Don't let the ingredient list and the length of the instructions fool you - this is a quick and easy breakfast (or lunch, or dinner). It only takes 10-15 minutes to prepare. The texture mimics scrambled eggs, but this is much more flavorful and nutritious than any scrambled egg dish I've ever had. (Hint: You can also roll this up in a tortilla and enjoy it as a burrito!)

Ingredients:

• 1/2 block firm tofu
• olive oil spray
• 1/2 C white or yellow onion
• 1/2 C chopped bell pepper
• 1/2 C chopped broccoli
• 2-3 cloves garlic
• 2 handfuls of fresh baby spinach
• 1 T nutritional yeast
• 1 lemon wedge
• 1/4 t turmeric
• 1/4 t paprika
• 1/4 t cumin
• 1/4 t ground thyme

Preparation:

1. Heat a non-stick skillet over medium-low heat.
2. Spray liberally with the olive oil spray.
3. When the skillet is hot, add the onion and veggies. Let them cook for several minutes (4-5) until the onion is translucent and the veggies are starting to brown.
4. Chop the garlic and add it to the pan, being careful not to burn it. Let the veggie/garlic mixture cook for a couple of minutes.
5. Add the spices (turmeric through thyme) and mix with the garlic and onion. Your kitchen will smell divine!
6. Crumble the tofu and mix, making sure the tofu is thoroughly coated with the spice mixture.
7. Add the spinach and squeeze the lemon in to the pan, and stir.
8. Add the nutritional yeast and stir again. The nutritional yeast will give the mixture a creamy texture, and it adds a cheesy/nutty flavor as well as lots of vitamins and minerals.
9. Make sure all of the ingredients are thoroughly incorporated and heated.
10. Enjoy!

Quick Lunch: Veggie Tacos

This is a great way to use leftovers. What I had? Brown rice from a Chinese restaurant, leftover veggies from a diner, and a few cherry tomatoes that needed to be used. My solution? Veggie tacos!

Ingredients:

• 1/2 T extra virgin olive oil
• 1/4 C chopped onion
• 1-2 cloves garlic, chopped
• 1 can black beans
• 1/2 t cumin
• 1/4 t chili powder
• 1/2 C brown rice, cooked
• 1/2 C cherry tomatoes, sliced
• + any veggie leftovers you happen to have
• Possible taco toppings: vegan sour cream, avocado, vegan cheese, chopped cilantro, chopped jicama, squeeze of lime

Preparation:

1. Saute the onion and garlic in a little extra virgin olive oil.
2. Add black beans, rice, cumin, chili powder, cherry tomatoes, and veggie leftovers. Warm a couple of toasted corn tortillas.
3. Top with salsa, hot sauce, vegan sour cream, avocado, vegan cheese, cilantro, a little jicama, and a squeeze of lime juice - whatever toppings you enjoy.
4. Voila! Lunch is served!

Creamy Corn Chowder

Sometimes, I get on a corn kick. I created this recipe on a cold December day in North Carolina when I wanted a creamy, satisfying, cold weather chowder. It's made with frozen organic corn, and it is delish! Make sure you get organic corn, since it is a highly genetically modified crop.

Ingredients:

• 1 pint soy creamer
• 2 cans creamed corn
• 1 bag frozen yellow corn
• 1 bag frozen white corn
• 1/2 C water
• 1/2 C plant-based milk
• 2 T vegan buttery spread
• 1 onion, finely chopped
• 2 Not-Chick'n bouillon cubes*
• 3 cloves garlic
• New Mexico dried chile powder to taste
• salt and pepper to taste

Preparation:

1. Put creamer, corn, and creamed corn in a slow cooker with the vegan buttery spread and turn it on high.
2. Rinse cans with 1/4 cup water each and add residue.
3. In a high speed blender, blend onion, garlic, bouillon cubes, and plant-based milk until pureed. Add to the slow cooker.
4. Add New Mexico chile pepper, salt, and pepper.
5. Heat until hot and fully blended.
6. Enjoy!

Notes:

* I use Edward & Sons vegan Not-Chick'n bouillon cubes. They are available at Whole Foods and other specialty grocery stores.

Red Lentil Dal

Lentils are packed with protein, and they tend to be one of the staples of my diet. Red lentils are the sweetest and the nuttiest of the lentils, and they tend to get mushy when they are cooked - which makes them a great choice for curries and dals, or for thickening soups.

Ingredients:

• 2 C low-sodium vegetable broth
• 1 C red lentils, sorted and rinsed
• 1 T extra virgin olive oil
• 1 medium onion
• 2 cloves garlic
• 1/2 t ground red pepper
• 1 t ground cumin
• 1 t ground turmeric
• 1/2 t ground coriander
• 1 T tomato paste
• 1/2 C light coconut milk
• salt & pepper to taste

Preparation:

1. Heat oil in nonstick skillet over medium heat.
2. Add onion, ground red pepper, and salt and pepper to taste.
3. Sauté approximately five minutes, adding garlic when the onions are almost translucent.
4. Put all other ingredients in a crock pot set on low.
5. Add the onion and garlic mixture and stir. Stir often and keep an eye on the moisture level; you may need to add a little more broth or coconut milk (or both).
6. Cook on low until lentils are softened.
7. Serve alone, over rice, or with naan bread. I added a squeeze of lime and some chopped cilantro to my bowl.
8. Enjoy!

Mediterranean Pasta Salad

I admit it: I used to love pasta salad from a box. I haven't had it in years, and I make my own version using fresh ingredients instead! Be sure to use Vidalia onions and Kalamata olives. It just isn't the same if you use substitutions!

Ingredients:

• 1/2 box whole wheat rotini
• 1-2 small eggplants, cut into chunks
• 1/2 small Vidalia onion, roughly chopped
• 5-6 cloves of garlic, rough chopped
• 2-3 T olive oil (for roasting)
• 1/2 jar sun-dried tomatoes in olive oil, drained
• 1 can chickpeas, rinsed and drained
• 1/2 jar mild pepperoncini peppers
• 15-10 pitted and halved Kalamata olives
• 1/4 C red wine vinegar
• 2 T fresh lemon juice
• 1 t dried Italian seasoning
• 2-3 T extra virgin olive oil (for dressing - optional)
• salt & pepper to taste

Preparation:

1. Preheat the oven to 400 degrees.
2. Toss the eggplant, onion, and garlic in olive oil with salt and pepper to taste.
3. Put the mixture in a casserole dish, cover, and roast it for approximately 45 minutes, stirring every 15 minutes. (I covered the mixture for the first half hour, then removed the foil so the mixture could brown.)
4. Meanwhile, cook the pasta according to package directions, drizzle with olive oil so it won't stick together, and set aside.
5. In a large bowl, mix the sun dried tomatoes, chickpeas, pepperoncinis, olives, vinegar, lemon juice, Italian seasoning, and olive oil, if desired.
6. Once the eggplant mixture and the pasta have cooled, add them to the bowl and stir to coat everything evenly.
7. Serve at room temperature.
8. Enjoy!

Ten Ways to Use Nutritional Yeast

When I first joined the plant-based community, I kept hearing about this mysterious stuff called nutritional yeast. I found it in the bulk bins at my local grocery store, and I bought a few scoops of the flaky, yellow substance. The next step: learning what the heck to do with it!

First of all, what exactly is nutritional yeast? Affectionately known as “nooch” in the veg community, nutritional yeast, often a strain of saccharomyces cerevisiae, is a deactivated yeast in powder or flake form that is sold commercially as a food product. It is grown on molasses and then harvested, washed, and dried with heat to kill or “deactivate” it. It contains folic acid, selenium, zinc, and protein, and it is often fortified with vitamin B12. It is not the same as other yeasts, such as brewer’s yeast, and should not be substituted for any other type. It is a unique ingredient with a flavor that is often described as nutty, cheesy, savory, or “umami.” Read on for ten great ways to use nutrutional yeast.

1. On pasta dishes. Nooch can be used in place of parmesan cheese as a pasta topping.
2. In soups and gravies. Just a tablespoon or two of nutritional yeast enriches any soup or gravy, adding depth to the flavor.
3. To make a “cheese” sauce. For those who don’t want dairy or don’t tolerate it well, nutritional yeast is an excellent base for a “cheesy” sauce. (Check out our recipe forNutritional Yeast Cheesy Sauce - it is a signature recipe, so you must be a member and be logged in to view it!)
4. On pizza. Like with pasta, nooch can be used in the place of parmesan cheese on pizza. I tend to sprinkle it on liberally, especially since I eat my pizza without mozzarella.
5. In salad dressings. I’m a fan of using nutritional yeast in salad dressings - it gives them a rich, creamy, savory flavor. For a quick and easy dressing, add some nooch to equal parts apple cider vinegar and olive oil, plus some garlic and a little salt, and there you have it! A quick five ingredient dressing. Or try this Tahini Lime Dressingfrom Chef AJ and Plant-Based Dietitian Julianna Hever, it is delish!
6. As a replacement for bread crumbs. In any recipe calling for bread crumbs, nooch can be used instead. It is an excellent binder, reduces carb content of the recipe, and tastes delicious.
7. On kale chips. I love raw kale chips, and I sometimes make them in my dehydrator with a marinade that has nooch as one of the main ingredients. You can also make them in the oven on a low temperature setting.
8. In a tofu scramble. On the weekends, I like to spend a little time in the kitchen and splurge by making a big brunch. Scrambled tofu is a favorite. Adding a couple tablespoons of nutritional yeast just prior to serving gives it a beautiful creaminess and richness of flavor.
9. On popcorn. I’m addicted to organic popcorn lately - with melted vegan buttery spread and lots of nooch! It’s better than movie theatre popcorn, I promise.
10. And finally, my favorite (yes, I am a Southern girl): to make “cheese” grits! Grits are a Southern staple, and I will always love them, even though I don’t add butter and cheese to them anymore. Instead, I add a little vegan buttery spread, salt, and nooch. It tastes divine, and it takes me back to my childhood in NC.

These are just a few of the hundreds of ways to use nutritional yeast. Be careful - it can be addictive, especially on popcorn! So, stock up and start experimenting.