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Recipes I've Shared:
This protein-packed dish is free of wheat and dairy, perfect for those with allergies. Nutritional yeast lends a cheesy flavor to the dish, while tahini adds richness.
This easy-to-assemble casserole is a tasty twist on enchiladas.
Finally! A stand-in for condensed cream of mushroom soup without all the fat and salt. This recipe will revolutionize your casseroles.
Our healthier taco salad uses a salt-free taco seasoning from Chef Meg, plus plenty of dark, leafy greens.
Tofu is the little black dress of veg proteins. Dress it up, dress it down, grill it up!
Swap this vegan nut "cheese" in place of ricotta in desserts, use it as the base for banana "cream" pie, or serve with berries for a light sweet dish.
This simple, hearty miso soup is full of superfoods like quinoa, kale, and turmeric, a powerful anti-inflammatory spice.
These spicy banana-nut muffins are packed with flavor but not sugar. Candied ginger adds a but of sugar and a lot of spice!
Just one of these muffins packs nearly 9 grams of protein! Pack one of these sweet, moist and delicious treats in your gym bag for a post-workout snack.
This is my go-to dressing. I use it on everything from steamed veggies to salads and sandwiches.
The combination of rosemary and maple, with a hint of spice from the black pepper, is delightful.
This basic white sauce is incredibly versatile. Use it anyplace you would use a Bechamel in non-vegan cooking, and spice it up in any way you'd like!
The Post Punk Kitchen blog has shared some incredible basic recipes for vegan "sausage." Once you learn the technique, you can, as I have, create any kind of sausage you like. This is a stand-in for chorizo or seasoned taco meat.
Cabbage is cheap, and, as such, we toss a head into our shopping cart a couple of times a month. We often shred it and toss it with vinaigrette, but this braised variety is a welcome break from raw slaws.
I adapted this recipe from one found on choosingraw.com; adjust the ratio of ingredients to suit your palate. This makes an excellent grilled cheese!
This tofu sour cream recipe is quite versatile. Add 2 cloves of minced garlic and cut the lemon juice in half for aioli, a teaspoon of sriracha for a spicy "mayo," or any combination of fresh herbs.
This fluffy, creamy hummus is fantastic spread on sandwiches, as a pasta sauce, or as a dip for fresh veggies.
Puttanesca is one of my favorite Italian sauces. This version turns ordinary dried brown lentils into real comfort food.
This recipe came about because I had just made vegetable enchiladas and had leftovers, plus quinoa from earlier in the week. Thankfully, this experiment yielded a hearty, delicious meal.
This salad combines most of my favorite foods: avocado, almonds, beets, mango, onions, and carrots. Topped with a lime-cilantro dressing, it's irresistible!
Broccoli salad is a summertime party staple. This version is healthier--with plenty of flavor from almonds and raisins!
This slaw has all the creaminess you crave, with a boost of protein and a tangy flavor from the tahini, which pairs well with the fresh herbs.
This "pasta" dish is so light and yet rich--you'll never guess the "cream" is made from sunflower seeds. The white beans add buttery flavor and protein. Make this when the garden overflows with tomatoes, basil and zucchini.
I first had cauliflower "rice" while on a raw vegan yoga retreat in Honduras. I'm hooked! It's light yet filling--perfect for summer.
This is one of my favorite Korean side dishes. We eat it raw, throw it in stirfries, sauces, dressings, and pretty much everything else we eat!
These are addictive. They're sweet, salty, spicy, and crunchy. Cut back on the sriracha/chili flakes to tame these fiery nuts. Use smoked (not hot or sweet) paprika.
I love toasted buckwheat. It has a nutty, slightly sour taste that pairs well with oats, sweet dried fruit, and maple syrup. Add nuts for protein and crunch.
Use this on top of popcorn, pasta, or stews; or add it to stir-fries, soups, and sauces. Some consider it to be vegan "Parmesan," but it is appropriate in a wide variety of dishes--not just on pasta.
This is cheese dip--without the cheese! The secret ingredient? Nutritional yeast.
My mom's sausage gravy and biscuits was one of my favorite breakfasts when I was growing up. Then I gave up meat--and my beloved breakfast. It wasn't until I discovered nutritional yeast and Field Roast links that I decided to give a vegetarian version of this recipe a try. It's a hit!
This vegetarian chili uses some secret tricks to boost the flavor without adding calories!
A friend issued a challenge to cure a Nutella addiction. This recipe was just the ticket! No hydrogenated oils, fewer calories, less fat--and more fiber and protein!
Use this on falafel or a salad. Add fresh or dried herbs and it becomes goddess dressing. The toasted sesame oil imparts a stronger sesame flavor to the dressing.
Use all chickpeas if you don't have fava beans. If you use canned beans, the sodium levels will be higher so omit the salt.
This cornbread was a serendipitous success. I didn't have cornmeal but I had masa de harina (corn flour). As it turns out, masa de harina yields a light and fluffy cornbread!
I made these almonds as a gift for the Foodbuzz bloggers conference. The recipe is incredibly simple, and I made it special by using chiles I'd grown, dried, and ground myself, along with fresh rosemary from my garden. Make sure you use smoked paprika in this recipe, as it is what lends the signature smoked flavor.
My friend Sarah brought us a delicious traditional Slavic dish called haluski the day we moved in to our house. Cabbage and onions are roasted with celery seed and butter, then tossed with egg noodles. Delicious? Yes. Healthy? No. I lightened it up a bit.
OK, so Great Northern Beans are not "gigantes," but they yield a creamy, delicious dish. Use Greek gigantes beans if you have them for a more authentic dish.
During a trip to the Turkish coast, my friends and I gobbled down vegetarian bulgur "meatballs," called yalanci cig kofte. "Yalanci" means liar because the recipe is meant to mimic the raw meat version.
WARNING: This is incredibly spicy and strong in flavor, thanks to the raw onion and garlic. Use less hot pepper flakes if you prefer mild dishes.
During a trip to the Turkish coast, my friends and I gobbled down vegetarian bulgur "meatballs," called yalanci cig kofte. "Yalanci" means liar because the bulgur and potatoes are used instead of raw meat, as in the original recipe.
Lemony coriander and smoky cumin pair perfectly with sharp Cheddar in this grown-up spin on scalloped potatoes.
An experiment with leftovers yields a delightful, filling vegetarian meal.
This raw granola is great for breakfast or an afternoon snack. It's full of heart-healthy fats!
Full of fiber and fresh herbs, this whole-grain salad is perfect as a side or light lunch.
Crisps are a quick and easy dessert. I like to use whatever fruit is in season: blueberries, strawberries, peaches, cherries, plums, pears, and apples.
I use two cups of fruit in this recipe so that each person gets a full serving of fruit, but when you buy berries they come in pints. One pint of berries yields about 1 1/2 cups. That means you're either a half-cup short or you need to buy two and have a cup leftover. Save the extra berries for your morning cereal, freeze them for smoothies--or just add them to the crisp. The more fruit, the merrier.
You can use frozen (no need to thaw before baking) or fresh fruit in this recipe.
Serve any leftovers atop plain yogurt for breakfast.
This soup, based on a Turkish recipe given to me by a friend, is incredibly filling. (It is called Bride Ezo Soup.)
These brownies have a few secret ingredients that boost the nutrition, while the dark cocoa powder and mini chocolate chips keep the rich flavor that you crave in a brownie.
Granola is incredibly affordable when you make it yourself. This recipe combines some of my favorite ingredients: maple syrup, almond butter and seeds!
This is a healthy green smoothie that tastes just like pumpkin pie. Trust me--this is delicious!
I can't get enough of this easy recipe; it's ready in 15 minutes!The still-runny egg yolk adds a creaminess to the sauce and perfectly mixes with the spinach.
Broccoli is my favorite vegetable, but not everyone agrees with me. To convert people, I like to serve this simple recipe. Garlic sauteed in olive oil offers a sweet richness, and the lemon juice offers a nice tang.
If you are using fresh broccoli, peel the stalks and dice them before adding to the cooking water.
This recipe originally came from a vegetarian cookbook, but I've changed the herbs and played with the ingredients a bit.
TIPS:
Instead of zucchini, you can use yellow squash. You can also add a shredded carrot to the recipe (no need to salt and drain the carrots).
Swap shredded sweet potatoes for the zucchini and cumin (1 T) and cilantro (1/4 c) for the thyme and basil.
If you want a stronger tomato flavor, chop a few more sun-dried tomatoes and puree them with the yogurt before topping the pancakes.
NOTE: The high salt content is due to the pickling process. Most of the salt is rinsed off!
Kimchi is a traditional Korean side dish made from a variety of vegetables, which are salted and then mixed with hot pepper flakes, onion, garlic and spices.
Frozen bananas rival soft serve when given a whirl in the food processor. Trust us, it's AMAZING: no fat, no cholesterol, no added sugar, just creamy and sweet bananas!
These burgers are rich and meaty, the kind of burger that vegetarians have been craving. Even meat eaters will appreciate these tasty and fiber-rich burgers.
This Mexican pizza is a tasty alternative to traditional pizza. Add grilled chicken or cooked shrimp to change this up!
Picadillo is a traditional beef taco filling that makes a terrific complement to potatoes, beans, and/or rice. Think of it as a cute little burrito.
We've simplified the recipe to create a healthy E2 version.
From THE ENGINE 2 DIET by Rip Esselstyn. Copyright (c) 2009 by Rip Esselstyn. Used by permission of Grand Central Publishing. All rights reserved.
Use kale instead of spinach if you're feeling extra brave! (You can't taste the greens at all, I promise!) Add frozen berries or other frozen fruit for a twist. I am lactose intolerant and allergic to peanuts, but you can use regular milk and peanut butter, too!
Add 1/4 c oat bran for more "staying power." These keep me fueled through lunchtime!
Serve this with Vegetable Pancakes (http://recipes.sparkpeo
ple.com/recipe-detail.asp?
recipe=398435) for a grown-up breakfast for dinner. It's a decadent dish that's worth splurging on!
You know how much I love veggie-centric recipes. This one has four servings in ONE dish! Yum!
These bars are tasty and easy to make. They are "raw" energy bars, similar to a Lara Bar. With a taste that is reminiscent of pecan pie, these are a perfect snack before or after a workout. Let kids help roll the bars.
Use this whole-wheat and cornmeal crust to make my delicious Mexican pizza.
This was my favorite take-out lunch when I lived in Korea. I ate it almost every single day!
Think of this as vegetarian goulash, deconstructed! I make this to remind my boyfriend of his recent trip to Prague!
Blueberries add fiber and antioxidants, while the cocoa powder (I use dark cocoa powder) adds a rich, decadent flavor!
From THE ENGINE 2 DIET by Rip Esselstyn. Copyright (c) 2009 by Rip Esselstyn. Used by permission of Grand Central Publishing. All rights reserved.
This is the most basic of the spreads. You can find a variation of this recipe in almost any grocery store, but 95 percent of them are made with either olive oil or tahini (sesame paste), which pushes up the fat content. Your best bet is to take three minutes and make a batch on Sunday that will last you for the week.
From THE ENGINE 2 DIET by Rip Esselstyn. Copyright (c) 2009 by Rip Esselstyn. Used by permission of Grand Central Publishing. All rights reserved.
Our very own Station 2 won the 2003 Austin Fire Department’s Healthy Wagon Contest with this very healthful and tasty lunch/dinner wrap. The judges included three experts—the Fire Department’s in-house health specialist, a local representative from the American Heart Association, and a member of the Mayor’s Council for Physical Fitness.
The department also sponsored an awards presentation at which we received a little red wagon, a healthy low-fat cookbook, a salad spinner, and fifty dollars to use for a future healthy wagon.
This wrap also makes an excellent dinner.
From THE ENGINE 2 DIET by Rip Esselstyn. Copyright (c) 2009 by Rip Esselstyn. Used by permission of Grand Central Publishing. All rights reserved.
This is the easiest recipe I know, and it's quite tasty, too. Grill or saute chicken, cook rice and top with salsa!
This slimmed down version of your favorite dip is easy to make--and it's light enough for you to load up on it!
This was originally a savory recipe that was cooked like traditional pancakes. However, I had leftover rice and a freezer full of berries from summer. I wanted to combine the rice pancakes with a blueberry buckle recipe my grandmother passed along to me. This was a huge success!
Who needs fancy oatmeal from the store? Mix up your own delicious oatmeal and you'll have a gourmet breakfast each morning.
Vegetarians deserve silky, rich gravy on Thanksgiving, too. Try serving this decadent version!
Butternut squash helps slim down this macaroni and cheese. You can't taste it, and it boosts the nutritional value of the dish!
Delicious and easy, this salad combines all of my favorite sushi ingredients in one bowl! And, because it's based on a California roll, it uses fully cooked seafood.
Pumpkin is a common pasta filling in Italy. Here, we've made a sauce from the fall favorite.
In my house, pumpkins are for eating--not carving! Stuff small pumpkins for an interesting presentation.
Turn any night into a special occasion with this 20-minute meal inspired by a Parisian bistro.
My Gramma Willie taught me how to make this sauce years ago. It's the only way I make Alfredo now (though I use unsweetened soy milk instead of skim milk). Serve with grilled chicken, broccoli and pasta.
My favorite Mexican restaurant serves a guacamole that's heavy on vegetables--and flavor. To slim it down even more, serve with carrots, celery and cucumber slices.
Replace the traditional biscuit topping with whole wheat fillo dough for a quick and light dessert.
My light creamy pesto mixes the best of two favorite (high-calorie) Italian sauces--Alfredo and pesto Genovese. Traditional pesto has 150 calories and 13 grams of fat per serving. This version has 89 calories and 7.7 grams of fat.
I'm a sucker for a good slice of pie. The trouble with baking pies is that then there is an entire pie lurking on the counter or in the fridge. And when there's a whole pie to tempt you, portion control is difficult.
My pint-sized apple pies, adapted from a recipe from my mom, solves that problem: They're instantly portion controlled. Plus, little ones can easily help.
I love rich, cheesy lasagna, but in the summer when vegetables are at their peak, cheese overwhelms the dish. Adding plenty of fresh vegetables to your regular lasagna for a healthy, light summer supper. Omit any vegetables you don't like, and swap for what you've got in your fridge. (Add spinach or any other green, more fresh tomatoes, mushrooms, chopped and steamed broccoli or asparagus... the possibilities are endless.)
Kimchi's sour flavor goes away when it's broiled or barbecued. Serve this alongside bulgogi or other Korean barbecued meats. The kimchi gets really sweet and smoky. I can eat the entire pan by myself!
Try this light zucchini salad atop a bed of baby spinach, with whole-wheat pasta, or with a sprinkling of fresh diced tomatoes.
Red peppers add antioxidants and spice to this dip, which is full of heart-healthy fats (from almonds and olive oil).
Panzanella is an Italian salad made from stale bread and vegetables. My version has fresh zucchini, peppers, tomatoes and onions, plus tons of basil and parsley for flavor.
No meat? No problem. Breaded tofu is sauteed until crispy in olive oil, then served with twice-baked potatoes and mushroom gravy! (Note: This recipe is for the entire meal!!)
Diversify and slim down your standard meatloaf. Serve this with brown basmati rice and steamed broccoli.
Filled with sweet and savory rice, these grape leaves are addictive and fairly east to make.
I love ranch dressing, but it's so heavy! Here's a lighter version that also happens to be vegan. You can substitute regular low-fat mayonnaise and skim milk for the soy milk and vegan mayo.
Rich and buttery, these vegan cookies are decadent and just begging to be dunked.
I make these with Swiss Chard (my go-to green), but you can substitute spinach, collard greens, mustard greens, or any other green leafy vegetable you like.
The trick to learning to like vegetables you hate is to disguise their appearance and flavor. Think about what it is you dislike about that particular vegetable.
I asked Fred why he's anti-green beans. It turns out that he remembers the long, mushy canned beans from childhood.
Step 1: Chop the beans into 1-inch pieces.
Step 2: Change texture. Sauté them in a bit of olive oil, salt and pepper on high heat until they're crispy on the outside and still slightly firm.
Step 3: Change the flavor: Add pesto (with homemade lemony basil from the co-op) and an extra bit of parmesan cheese!
Results: "Is this pasta?" Fred asks as I hand him a plate of beans.
Make this versatile dish with leftover rice and any vegetable in your crisper. (Brown is better, but I've used white rice from last night's takeout.)
Maybe I should have called this my "Summer Farmers Market Pasta." It's full of the vegetables I brought home from the farmers market on Saturday. Like many of my recipes, it can be altered based on what you've got on hand. I almost threw in some Swiss chard (my green of choice these days) and some brilliant yellow crookneck squash, but I decided to save those for another day and another dish.
Black beans, sweet potatoes and greens are spiced up and baked in egg roll wrappers to create burritos that are heavy on taste and light on calories. (Feel free to change this recipe with what you've got in the fridge. No sweet potatoes? Try zucchini or butternut squash. Swap kale for spinach, Swiss chard or your favorite green! Instead of black beans, try kidney, pinto or garbanzo beans.)
Spruce up any salad with this creamy dressing! It's spicy but not at all hot! Drizzle over salads, grilled chicken or fish. Use in place of sour cream on tacos or use as base for a pasta salad.
As far as sweeteners go, molasses is a pretty healthy one. This granola offers a good amount of calcium, fiber and flavor!
This is a slimmed down version of one of my favorite party foods--cheese fondue. Mashed cannellini beans slim down the recipe but keep a thick and luscious texture!
This delicious hearty pasta is a favorite in our house. High in fiber and in protein!
This pasta packs a nutritional punch, and the brightly colored vegetables are quite a sight!
Recipes I've Rated:
- Jalapeno Popper Stuffed Chicken Breasts
- No Bake Protein Bars
- Lower Sodium Seasoning Blend
- Speedy Cajun Shrimp
- Super Cheesy Rice and Broccoli
- Rosemary-Balsamic Brown Rice with Pecans and Cranberries
- Creamy Chicken and Rice Bake
- Chickpea and Brown Rice Salad
- Herbed Brown Rice with Mushrooms
- One-Skillet Cheesy Mexican Beef & Rice
- Roasted Broccoli and Lemons with Brown Rice
- Quick Chicken Paprika
- Coconut-Cilantro Rice with Lime
- Quick Chicken Curry
- Minted Peas & Rice with Feta
- Buttery Brussels Sprouts with Sage, Dried Cranberries and Pecans
- Sweet and Spicy Cornbread with Chipotle-Honey Butter
- Mediterranean Chicken Soup
- Green Beans with Balsamic Onions and Almonds
- Cheesy Broccoli Bites
- Mini Egg Muffins with Cheesy Rice and Broccoli
- Cheese Tortellini with Broccoli and Sun-Dried Tomatoes
- French Potato Salad with Green Beans and Bacon
- Mediterranean Garden Frittata
- Six-Ingredient Cheesy Veggie Pasta
- Better Breakfast Casserole
- Chicken Carnival Cones
- Mocha Mushroom Rub
- Layered Mexican Dip with Baked Lime Chips
- Mini Apple Tarts
- Chicken Satay with Vegetables
- Tex Mex Calzones
- Zesty Avocado Dressing
- Mexican Rice, Seitan and Veggies over Salad Greens with Guacamole
Recipe Collections I've Shared:
| Stepf's Favorite Recipes |
| SparkRecipes Un-Chained Recipe Contest Finalists We asked members to make over their favorite restaurant meal, cutting fat and calories while keeping the flavor. Here are the 10 semifinalists. The winners were: Southwestern Eggrolls (casual dining category) and Boneless Sweet BBQ Wings (fast food category). |
| Stepf's Best Vegan Recipes |
| Green Giant® Recipes SparkPeople paired up with Green Giant® to create quick and easy recipes that will help you get a healthy, mostly homemade meal on the table in no time! These dishes are affordable, too! |
| 'The Spark Solution' Sneak Peek Recipes Take a sneak peek inside SparkPeople's new book, "The Spark Solution." Get five recipes from the book, created by Chef Meg. |
| Mother's Day Brunch Recipes Wondering what to make mom this Mother's Day? Wow her with one of these easy, delicious dishes. |
| Mother's Day Desserts Treat mom to something sweet this Mother's Day. These recipes are easy and tasty. |
| Protein-Packed Recipes Looking for new ways to use protein powder? Try one of these easy, delicious recipes! |