Quinoa Salad Recipe with Black Beans, Corn & Avocado

This recipe was posted on 7/31/2019.

This plant-based quinoa recipe has great flavor and is a perfect lunch or side dish for you to try with dinner tonight.

I didn't grow up eating quinoa, but eating more plants will open your world up to a lot of amazing seeds, grains, vegetables, and fruit.

I promise there's so much variety! Be open to experimenting and having some fun in the kitchen.

You can find quinoa in most grocery stores these days. It's usually in the same aisle as rice.

Remember to rinse it before cooking to remove the bitter saponin coating.

 Quinoa Salad with Black Beans, Corn & Avocado

Ingredients:

• 1 cup of quinoa, rinsed

• 2 cups of water or vegetable broth

• 15 oz can of black beans, drained and rinsed

• 1 cup corn, frozen or fresh

• 3/4 cup red onion, chopped

• 2 Roma tomatoes, chopped

• 2 avocados, pitted and diced

• Juice of 1 lime

• 1 teaspoon cumin

• 1 teaspoon chili powder

• 1/4 teaspoon cayenne

• 1 teaspoon salt

• 1/2 cup cilantro, finely chopped

Instructions:

1. Combine quinoa and water in a small pot and bring it to a boil.

2. Reduce heat (to low), cover and simmer for 15 minutes or until water is absorbed.

3. Use a fork to fluff your quinoa, then transfer to a large bowl.

4. Mix in cumin, chili powder, cayenne, and salt.

5. Allow the quinoa to cool, then add in all the remaining ingredients and mix until well combined.

6. Adjust seasoning to taste (I usually add all the spices again to make sure the vegetables have flavor).

7. Cover and chill in the fridge or eat it at room temperature.

Note: I usually store this quinoa salad in a glass dish, place a paper towel on top, then cover. Consume this dish within 3 days.

Enjoy!

Check out the full recipe video below…

Let me know what you think once you try this recipe. :-)

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Easy Plant-Based Chicken Rice and Lime Soup Recipe

This recipe was published on 1/7/2019.

The measurements below are enough soup for three people. 
You can easily double the ingredients to serve up to six.

Ingredients (serves 3)

• 1 tablespoon olive or coconut oil

• 1 small onion, chopped

• 3 garlic cloves, minced

• 2 stalks of celery, diced

• 1/2 teaspoon cumin

• 1/2 teaspoon smoked paprika

• 1/2 teaspoon oregano

• 1/2 teaspoon salt

• 14.5 oz can diced tomatoes

• 4 cups of vegetable broth

• 9 oz plant-based chicken, thawed (I used the Beyond Meat brand)

• 1/2 juice of lime

For serving:

• 2 avocados

• 1/2 cup cilantro

• Red chili flakes (if you want a little heat)

• Cooked rice (about 4 cups)

Instructions:

1. In a medium pot, sauté the onions and garlic for three minutes on medium heat, stirring occasionally.

2. Stir in celery, cumin, smoked paprika, oregano and salt.

3. Cook for three more minutes.

4. Next, add diced tomatoes and broth and bring them to a boil.

5. Chop plant-based chicken into bite-sized pieces.

6. Once boiling, mix in plant-based chicken, cover and cook for five more minutes.

Note: The plant-based chicken is already cooked, so you only need to warm for about five minutes.

Don’t overcook it, because it will affect the texture.

To Serve:

Squeeze in lime juice (about 2 teaspoons) and adjust seasoning, if necessary.

Top the soup with chopped avocado, cilantro, red chili flakes and rice.

Check out the full recipe tutorial below…

Recipe adapted from Laura in the Kitchen's recipe

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Creamy Mushroom & Spinach Pasta Skillet Recipe

This recipe was published on 7/20/2018

As you’ll see in the dinner recipe video below, this meal will only take about 30 minutes and its filling, simple and delicious.

Ingredients:

• 1 teaspoon coconut or olive oil

• 1 medium onion, chopped

• 12 oz mushrooms, chopped

• 1 large red bell pepper, chopped

• 2 garlic cloves, minced

• 1 teaspoon cumin

• 1 cup of vegetable broth

• (2) 15 oz cans of coconut milk

• 1 lb farfalle/bow-tie pasta (uncooked)

• 3 handfuls of fresh spinach

• Salt & pepper to taste

Instructions:

1. In a large skillet, sauté the onion for 5 minutes on medium heat.

2. Add mushrooms and cook for 5 minutes.

3. Mix in red bell pepper, garlic, cumin and vegetable broth.

4. Cook for 5 minutes, stirring occasionally.

5. Shake the cans of coconut milk, open and pour into the skillet along with the bow-tie pasta.

6. Bring to boil.

7. Reduce heat to medium.

8. Be sure to mix the pasta every 2-3 minutes to ensure that it doesn't stick together (should be ready in 20 minutes).

9. Mix in spinach and cook for about 1 minute.

10. Season to taste with salt & pepper.

Don't like mushrooms? I think more vegetables, black beans or plant-based sausage (from a brand like Field Roast) will work as a good replacement.

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Fire-Roasted Chickpea Stew & Rice Recipe (VIDEO)

I don't know about you, but I live for quick and easy meals on busy days.

Hell, I like my meals quick and easy even when I don't have a lot going on. lol

Here's a quick lunch recipe with chickpeas, fire-roasted tomatoes, garlic, coconut milk, cumin, salt & pepper.

This meal took under 30 mins and the flavor is amazing!

Get the measurements and full video below...

Ingredients:

• 1 teaspoon oil

• (2) 15 oz cans fire-roasted tomatoes, keep juice

• (2) 15 oz cans chickpeas, drained and rinsed

• 2 teaspoons garlic powder

• 1 teaspoon cumin

• 1 teaspoon salt

• 1/2 teaspoon black pepper

• (1) 15 oz can coconut milk (shake before opening)

• To serve: cooked rice/quinoa and chopped cilantro

• Optional: stir in a handful of spinach or Swiss chard at the end of cook time.

Instructions:

*In a large pan (with a lid) add oil and tomatoes in cook for 5 minutes over medium heat.

*Stir in chickpeas, garlic powder, cumin, salt, and black pepper. Cover and cook for 7 minutes, stirring occasionally.

*Stir in coconut milk.

*Reduce heat and cook for another 5 minutes until flavors come together.

*If using dark greens, stir them in cover the lid and let the dish rest for about 10 mins to allow the green to wilt and sauce to thicken.

If necessary, adjust the seasoning.

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7-Day Raw Food Challenge | Are You In?

Sometimes we need to hit the reset button…

I did a raw juice cleanse a couple of years ago (wasn't the best experience) and told myself that I would only do another one if I could chew my raw fruit and vegetables, too.

If you're interested in transitioning to a lifestyle heavy in plants, I think doing a raw vegan cleanse/detox is a great way to reset your palate.

Some of the people I've interviewed on my podcast started their journey this way.

They start off by doing a 7-30 day challenge of raw vegan meals, smoothies and/or juice and then transition to a healthy lifestyle of both raw and cooked meals.

Since I still have to cook for the kids (Eric is joining me - Woo hoo!), I will keep our raw meals super simple during this challenge.  We will probably eat mono meals, drink smoothies and eat basic salads with lots of raw greens the whole time.

Guidelines for the 7-Day Raw Food Challenge:

• No meat, dairy, wheat, eggs, processed sugar or alcohol

• Eat plenty of fresh fruit, raw vegetables and drink fresh juice & smoothies

• Drink lots of water

• You can also drink warm tea and warm water with lemon

• Be super gentle with yourself

So in case you're wondering....

What the heck is a raw vegan?

Raw veganism is a diet that combines the concepts of veganism and raw foodism. It excludes all food and products of animal origin, as well as food cooked at a temperature above 48 °C (118 °F). -Wiki Get more info here

What is there left to eat?

raw fruit, raw vegetables, raw nuts and seeds, sprouts, smoothies, fresh juice, etc.

I found this raw food pyramid that offers more details....

Pic Credit

What kitchen equipment will you need?

I don't recommend running out to purchase gadgets for this challenge, so keep it simple with what you already have.

Blender for smoothies and/or juice

Juicer I had this one before, but upgraded to this one recently (I love it!). You can also make you juice using a blender (like I did in this video)

Chef's knife & cutting board for chopping fruit and vegetables

 

Here Are Some Tips to Make This Challenge Work for You:

Since I had Chemese on my podcast to talk about her 100-day juice/smoothie cleanse and how she lost over 100 lbs eating raw meals, I knew she would have some great tips on how to move forward with this challenge.

Chemese said:

"For me, what made all the difference is not focusing on what I was giving up but on the good things I could eat."

Here are her tips to stay on track:

• Make sure to eat enough

• Take it one day at time

• Educate Yourself

• Avoid GMO foods

• Plan what you are going to eat for the whole day

• Keep it simple (mono meals)

• Drink a lot of water

• Get plenty of rest

Check out these books, YouTube channels and recipes for more info on raw vegan life....

Books:

Going Raw by Judita Wignall

Ani's Raw Food Kitchen by Ani Phyo

Choosing Raw by Gena Hamshaw

Everyday Raw by Matthew Kenney

The 80/10/10 Diet by Douglas N. Graham

Practically Raw: Flexible Raw Recipes Anyone Can Make by Amber Shea Crawley

The Fully Raw Diet by Kristina Carrillo-Bucaram

Crazy Sexy Juice by Kris Carr

YouTube Channels:

Fully Raw Kristina

Raw Food World

Dara

>> Download it for free here << Check out the blog post she wrote here. 

Recipes

Fresh Juice

Pic Credit

Apple, lime and carrot juice from This Rawsome Vegan Life

Badass Juice from Fully Raw Kristina

Banana Pineapple Green Drink from Rawmazing

The Fully Raw Lucky Charm Juice from Fully Raw Kristina

Cranberry Cleanser from Byzantine Flowers

Entrees

Cucumber Avocado Rolls from It Doesn't Taste Like Chicken

Zesty Lime Corn Salad from Nouveau Raw

Raw Tomato Basil Soup from Linda Wagner

Raw Vegan Curry Over Zucchini Noodles from The Fitchen

Taco Salad from Fully Raw Kristina

Raw Creamy Tomato Basil Pasta from Vegan Yack Attack

Smoothies

Pic Credit

Berry Banana Smoothie from This Rawsome Vegan Life

Raw Mango Lassi Love from Happy & Raw

Blueberry & Peach Smoothie from Brown Vegan

Raw Carob Mint Smoothie from Happy & Raw

Green Smoothie from Brown Vegan

Kiwi Apple Smoothie from Happy & Raw

Raspberry "Cheesecake" Smoothie from Mind Green Body

Blueberry & Avocado Detox Smoothie from The Anastasia Co.

Papaya Smoothie Bowl from Happy & Raw

Green Mojito Smoothie from Vegan Yack Attack

Salads

Shredded Carrot Zucchini Salad from Happy & Raw

Greek Salad with Kale & Cauliflower "Feta" Salad from Blissful Basil

Cucumber Avocado Salad from Sweet Potato Soul

Simple Mason Jar Salad from Eat Within Your Means

Rainbow Salad and Guacamole from Fully Raw Kristina

Raw Cauliflower-Tomato Detox Salad from Blissful Basil

Mediterranean Salad from Fully Raw Kristina

Herbal Vegan Detox:

You can also do a 14-day herbal detox (I’ve done it 3 times)

I recommend Dr. Bobby Price’s detox

Use discount code “brownvegan” to save 10% (I get nothing for this discount code. Dr. Price was generous enough to offer it to my audience)

Dr. Price was also on my podcast three times:

91. From Drug Dealing To Herb Healing With Dr. Bobby Price

107. Q&A With Dr. Bobby Price

177. Why Fruit is the Gateway to A Healthy Life & Focus vs Balance with Dr. Bobby Price

 Drink lots of water and eat as much raw fruit and vegetables as you want!

Are you in?

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Coconut Mushrooms & Mashed Potatoes Recipe

Here's a delicious lunch/dinner with inexpensive ingredients.

Never used canned coconut milk in a recipe?

You're in for a treat! 

There's no weird coconut flavor in this dish and it makes a nice light gravy to go with the potatoes.

Ingredients:

Coconut Mushrooms

• 1 tablespoon coconut or olive oil

• 1 large red bell pepper, chopped

• 3 shallots, finely chopped

• 4 garlic cloves, minced

• 5 cups of cremini mushrooms, chopped

• 15 oz can of coconut milk

• salt and pepper to taste

• 1/2 cup fresh cilantro, chopped

Mashed Potatoes

• 2 lbs. Yukon Gold potatoes, washed, peeled and cut lengthwise into quarters

• 1/2 cup unsweetened almond or soy milk (add more if necessary)

• 1/4 cup plant-based margarine (Earth Balance and Smart Balance are options)

• 1 teaspoon salt (2 teaspoons more salt for the cooking water)

• 1/2 teaspoon black pepper

Mushroom Instructions

1. Heat a large shallow pan on medium heat with oil.

2. Add bell pepper, shallots and garlic and sauté for about 3 mins.

3. Then add mushrooms, stirring frequently for 4 minutes.

4. Pour in coconut milk and bring it to a boil until liquid has reduced by half.

5. Remove from heat and season to taste with salt and pepper.

Mashed Potatoes Instructions

1. Place potatoes into a large saucepan.

2. Add cold water to the pan until the potatoes are covered by at least an inch.

3. Add 1/2 teaspoon of salt.

4. Bring the potatoes and water to boil.

5. Reduce the heat to low to maintain a simmer and cover.

6. Cook for 15 to 20 minutes, or until you can easily poke through the potatoes with a fork.

7. When the potatoes are done, drain the water and place back into the pot.

8. Add milk, margarine, salt and pepper and mash with a potato masher.

9. Add more milk to smooth out the potatoes, if necessary.

10. Don't over mash the potatoes or they will end up gluey.

11. Adjust seasoning.

To serve: Scoop mashed potatoes into a bowl.

Top with about 1⁄2 cup of coconut mushrooms and cilantro.

Enjoy!

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