Vegan Recipes from Cassie Howard

Vegan Insanity >> Vegan recipes that are delicious and easy to make. Plus, kitchen, cooking & shopping tips!

The Breakfast Smoothie Bowl

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I must have been living under a rock for awhile, because I hadn’t heard of smoothie bowls until last month.

Now, they seem to be popping up everywhere I look! Not that I’m complaining or anything…

Smoothie-Bowl

What is a smoothie bowl, you ask? Simple: a smoothie – in a bowl (made a bit thicker). Yes, I’m serious. Yes, it’s way more fun than it sounds. Yes, it’s just as tasty in a bowl as it would be in a glass.

This was my first every smoothie bowl that I made last week. It’s just frozen blueberries, a large banana, some ground flax seed and a bit of almond milk, topped with homemade granola, coconut and fresh raspberries.

Big-Smoothie-Bowl

It did not disappoint. I love that I can add all kinds of toppings, which you can’t really do with a “regular” smoothie (drinking shredded coconut and granola would probably not work very well)!

Now, what can I make next? If you’ve made smoothie bowls before, what do you like putting in yours?

Berry-Smoothie-Bowl

 

The Breakfast Smoothie Bowl
Recipe Type: Smoothie
Author: Vegan Insanity
Prep time:
Total time:
Serves: 1
Ingredients
  • 1 large ripe banana
  • 1 cup frozen mixed berries
  • 1 tbsp ground flax seed (optional)
  • 1 cup non-dairy milk (I used almond)
  • Topping of choice (I used granola, coconut and fresh raspberries)
Instructions
  1. Add all ingredients (except toppings) to your blender, and blend until smooth & creamy. You want it to be a bit thicker than a traditional smoothie that you would drink.
  2. If the mixture is too thin, add another 1/2-1 banana or more berries.
  3. Scoop mixture into your bowl and top with your toppings of choice. Eat with a spoon!

 

Best Ever Banana Crumb Muffins

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banana-muffins-photo

I bought a box of about 40 bananas last week (what? you don’t do that too?) because I have plans for lots of banana ice cream now that the hot weather is here, and I also wanted to make some banana desserts & breakfasts.

So – yesterday I made vegan banana muffins. But not just any banana muffins – no, I made banana crumb muffins. And yes, the crumb part is necessary to mention. In fact, I think it’s safe to say that the “crumbs” totally make this muffin.

vegan-banana-crumb-muffins

Just look at all that crumbly goodness. It tastes just as good sprinkled in your mouth as it does on the muffins.

Just sayin’.

vegan-banana-muffins

These vegan banana crumb muffins are awesome for many reasons:

They take just 30 minutes to make, from start to finish
They have just the right amount of sweetness
They’re super moist
They’re very filling (but it’s hard to eat just one!)

banana-crumb-muffins

 

I changed up the recipe I found on Minimalist Baker just a bit, and this has now become a keeper recipe for our family. In just 24 hours, we devoured all 12 muffins!

Actually, that may have happened in less than 12 hours…

Stop whatever you are doing and GO MAKE THESE MUFFINS! You’ll be happy you did.

banana-crumb-muffins-vegan

Best Ever Banana Crumb Muffins
Recipe Type: Breakfast, Snack
Author: Vegan Insanity
Prep time:
Cook time:
Total time:
Serves: 12
Ingredients
  • Crumb Topping
  • 1/4 cup brown sugar
  • 1/4 cup kamut flour
  • 2 tbsp vegan butter (I used Earth Balance)
  • Banana Muffins
  • 2 flax eggs (2 tbsp ground flax seed, 6 tbsp water)
  • 4 medium bananas, mashed (make sure they are very ripe)
  • 1/2 cup brown sugar, packed
  • 1/4 cup vegan butter (I used Earth Balance), melted
  • 1 1/2 tsp vanilla
  • 2 tsp baking soda
  • 1/2 tsp salt
  • 1 1/2 cups kamut flour
  • 1/2 cup rolled oats
  • 1/4 cup walnuts, optional
Instructions
Crumb Topping
  1. Using your fingers, mix together the brown sugar, flour and butter in a small bowl, until it resembles wet sand. Set aside.
Banana Muffins
  1. Preheat oven to 375F and spray your muffin tin with non-stick cooking spray (or use coconut oil).
  2. In a large mixing bowl, add your ground flax & water for the flax eggs. Allow to sit for about 10 minutes.
  3. After 10 minutes, add the mashed bananas, brown sugar, baking soda, salt, vanilla & melted vegan butter. Mix well.
  4. Add flour, rolled oats, and walnuts, and stir until just combined. Do not over mix.
  5. Fill your muffin tins about 3/4 of the way fill with the banana muffin mix.
  6. Sprinkle your crumb topping over each muffin.
  7. Bake for 15-20 minutes or until tops are golden brown or until a toothpick comes out clean.
Notes
[i]Adapted from [url href=”http://minimalistbaker.com/vegan-banana-crumb-muffins/” target=”_blank”]Minimalist Baker[/url].[/i]

 

Warm Potato & Lentil Salad

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Vegan-Lentil-Potato-Salad

It seems as though there are people that love lentils and people that hate lentils – but no one in between. You don’t hear people say “lentils are okay” or “lentils are good, but not great”.

No – you hear “lentils are awesome!” or “lentils are gross!”.

Which one are you? I hope you’re the “lentils are awesome!” person, because if not, I’m afraid you won’t be too eager to try this recipe (but you should, because it’s SO SO good).

Vegan-Lentil-and-Potato-Salad

I found this recipe on Smitten Kitchen back in February, and put it on my to-make list, then promptly forgot about it.

Until last week when I was cleaning up the files and bookmarks on my computer and I found it again. I emailed myself the link so I wouldn’t lose the recipe for a second time, and then made it the next day for lunch.

The only thing I did differently, was that I omitted the shallots from Deb’s recipe, partly because I didn’t have any, and partly because my husband despises them. I also used less red wine vinegar and less chopped parsley. I also added a bit of onion powder to make up for the missing shallots (kind of). Otherwise, I stuck to this recipe quite close.

Warm-Potato-and-Lentil-Salad

 

And I’m not gonna lie – I was skeptical. This salad has a lot going on.

But – as soon as I took my first bite, I was in love. The creaminess of the potatoes, the tangy-ness (is that a word?) of the dressing and the meatiness of the lentils – it all works so well together and makes for a very tasty and satisfying dish.

 

Warm Potato & Lentil Salad
Recipe Type: Entree, Lunch
Author: Vegan Insanity
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • Lentils
  • 1 cup green lentils, uncooked
  • 1/2 tsp dried thyme
  • 1 small bay leaf
  • Pinch of salt
  • Potatoes
  • 1 pound small potatoes (I used russet and chopped them up, but fingerling would be nice, so would baby red or yellow potatoes)
  • Dressing
  • 1 tablespoons red wine vinegar
  • 1 large garlic clove, minced
  • 1/2 tsp onion powder
  • 1 tablespoon Dijon mustard
  • 1/4 cup extra virgin olive oil
  • 2 teaspoons capers, roughly chopped (if they’re salted, rinse them off)
  • 2 tablespoons dill pickles, roughly chopped
  • 1/4 cup chopped flat leaf parsley
Instructions
Lentils
  1. Rinse well, then place your lentils in a medium pot with the thyme, bay leaf, a pinch of salt and 4 cups of water.
  2. Simmer lentils over medium heat for 25 to 30 minutes, until firm-tender. Drain (discarding the bay leaf) and keep them warm.
Potatoes
  1. While you are cooking the lentils, cover potatoes with 1-2 inches of water in a large pot. Cook for 10-20 minutes (depending on the size of your potatoes/potato chunks), or until they can be pierced with a knife. Do not overcook.
  2. Drain and keep them warm.
Dessing
  1. While the potatoes and lentils are cooking, you can prepare your dressing. This is where the magic happens! Add red wine vinegar, minced garlic, onion powder, Dijon mustard, olive oil, and salt & pepper to taste, to a small bowl. Whisk together well, then add the in capers and pickle. Mix everything together until combined.
Putting it all together
  1. If using fingerling or baby potatoes, cut them into bite size pieces. Put all potatoes in a large bowl, add lentils and dressing, and mix well (but be gentle with the potatoes).
  2. Add more salt & pepper, if necessary.
  3. Serve in individual bowls, with a sprinkling of chopped parsley on top.
Notes
[i]Adapted slightly from [url href=”http://smittenkitchen.com/blog/2014/01/warm-lentil-and-potato-salad/” target=”_blank”]Smitten Kitchen[/url].[/i]

 

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Quinoa & Chickpea Tabbouleh Salad

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Quinoa-Chickpea-Tabbouleh Oh, how I love simple meals! We visited my mother in law for Mother’s Day this past weekend (the weekend after the actual holiday, because my hubby was sick on that day), and I brought along this dish for two reasons: 1. It’s SO quick and easy to prepare. 2. It’s travels well. 3. It’s freakin’ delicious, light, healthy and tastes good straight out of the fridge. Okay, that was more than 2 reasons. All legit, though, of course. Quinoa-and-Chickpea-Tabbouleh-Vegan We served it along side these oven roasted garlic sweet potatoes, and WOW DELICIOUSNESS. The two went very well together. Vegan-Quinoa-and-Chickpea-Tabbouleh
 This protein packed salad is the way to go if you’re looking for a quick and easy side dish or lunch. I found it very filling, and it’s also healthy enough that you can have multiple servings and not feel guilty about it. I anticipate this dish being our regular potluck contribution to family gatherings! Quinoa-and-Chickpea-Tabbouleh

Quinoa & Chickpea Tabbouleh Salad
Recipe Type: Salad, Side
Author: Vegan Insanity
Prep time:
Total time:
Serves: 8
Ingredients
  • 1 cup cooked quinoa
  • 1 1/2 cups chickpeas (if using canned, drain and rinse them first)
  • 1 small cucumber, sliced
  • 1 large garlic clove, minced
  • 2 cups cherry tomatoes, sliced in half
  • 1 cup green onion, chopped small
  • 1 cup fresh parsley, chopped
  • 1 cup mint leaves, chopped
  • 1/3 cup lemon juice (2 large or 3 medium lemons)
  • 1/3 cup extra virgin olive oil
  • salt and freshly ground black pepper, to taste
Instructions
  1. Put the cooked quinoa in a large bowl. Add the chickpeas, cucumbers, minced garlic, cherry tomatoes, green onion, parsley and mint. Toss well to combine.
  2. In a small bowl, whisk together the lemon juice, extra virgin olive oil and some salt and pepper. Adjust S&P as needed.
  3. Pour the dressing over the quinoa & chickpea mixture and mix well. Adjust seasonings again, if necessary.
  4. Serve cold or at room temperature. *
Notes
*This dish lasts 2-3 days in the refrigerator, so feel free to make it ahead of time to save even more time in the kitchen.

 

Oven Roasted Garlic Sweet Potatoes

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We went to my mother-in-law’s house yesterday, and we brought these delicious roasted sweet potatoes with us. They were so good, that the first thing I’m doing this morning is writing up a post telling you all about them – because – YUMMY.

Oven-Roasted-Sweet-Potatoes

Honestly, I’m not usually big on sweet potatoes because I find them too, well, sweet. Something about a potato that is sweet just weirds me right out.

But – my husband loves them and so does my mother-in-law, so I made them for our visit yesterday. And strangely enough – I actually LOVED these sweet potatoes, too! Hence why I am so eager to share this recipe with you.

Roasted-Sweet-Potatoes

Not only are these sweet potatoes super easy to throw together, but they’re so versatile, that you can serve them with pretty much anything and they will likely go really well (they’re really tasty in a quinoa bowl, that’s how I ate them yesterday, and my husband, mother-in-law, and kids ate them on their own).

Roasted-Sweet-Potatoes-Vegan

You can switch up the seasonings to your own tastes. If you like things really hot, you can add more paprika, or even a dash of cayenne pepper. If you like things sweeter, add a drizzle of maple syrup or agave.

Vegan-Sweet-Potatoes

Oven Roasted Garlic Sweet Potatoes
Recipe Type: Sides, Snack, Lunch, Dinner
Author: Vegan Insanity
Prep time:
Cook time:
Total time:
Serves: 4-6
Ingredients
  • 3 large sweet potatoes, peeled and chopped into medium chunks
  • 1/3 cup vegan butter (I used soy-free Earth Balance)
  • 3 large garlic cloves, minced
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper
Instructions
  1. Preheat the oven to 375F and put your sweet potato chunks in a large bowl.
  2. Add the paprika, salt & pepper to a small bowl.
  3. Add the vegan butter and minced garlic to another small bowl, and melt in the microwave.
  4. Mix together the butter/garlic and spices, and pour over the sweet potatoes. Mix everything really well, so that every sweet potato chunk is covered.
  5. Transfer to a baking sheet and bake for 30 minutes, or until you can easily pierce through the largest chunk with a knife.

 

Easy Cheesy Vegan Quesadillas

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Vegan-Quesedillas

I was craving a super quick lunch the other day. I had so many things on my to-do list, and making an elaborate lunch wasn’t one of them. I initially considered pasta, because it’s easy, filling and mighty delicious – but, I was out of pasta.

Dang.

So, I stared in my pantry for a few minutes and then I spotted the tortillas. Ding ding ding!

Cheesy-Vegan-Quesedillas

I almost always have soaked cashews in my refrigerator, since I cook with them a lot, and thankfully, I had some this day, and used them to make the yummy cashew cheese for this quick meal.

Easy-Vegan-Quesedillas

The only thing that took awhile was cooking 4 quesadillas, since they take about 5-8 minutes each. But other than that, this was an easy lunch to throw together, using ingredients I already had on hand.

I’d also like to mention that these vegan quesadillas are kid-approved (and that’s saying something, since my kids want to eat nothing but chocolate, bread, and plain pasta)!

Easy-Cheesy-Vegan-Quesedillas

I used vegan sour cream to dip my quesadillas in, but you can also used mashed avocado (or guacamole!), hummus, vegan nacho cheese, or just eat them plain. No matter how you eat them – they are damn good. Try some for lunch today!

Easy Cheesy Vegan Quesadillas
Recipe Type: Appetizers, Snacks, Lunch
Author: Vegan Insanity
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • Cashew Cheese
  • 1 1/2 cups raw cashews (soaked for at least 2 hours)
  • 1/4 cup water
  • 3 tbsp lemon juice
  • 2 1/2 tbsp nutritional yeast
  • 1 garlic clove
  • Salt & freshly ground black pepper, to taste
  • Quesadillas
  • 8 flour tortillas
  • 3/4 cup cooked black beans (if using canned, drain and rinse first)
  • 3/4 cup corn (I used frozen)
  • 1/3 cup black olives, sliced
  • 3/4 cup tomatoes, diced (I used 1 large beefsteak tomato)
  • 1/4 cup parsley, chopped
  • 3 tbsp green onions, chopped small
  • 1 large avocado, pitted and sliced
  • 1 tbsp coconut oil
Instructions
Cashew Cheese
  1. Add all of the cashew cheese ingredients into a food processor or high-speed blender and process/blend until smooth. Refrigerate until ready to use.
Quesadillas
  1. In a medium bowl, mix together the black beans, corn, olives, diced tomato and parsley. Set aside.
  2. Add a generous layer of cashew cheese to a tortilla, top with the black bean mixture, then cover with another tortilla, press down lightly, then set aside. Repeat with remaining tortillas.
  3. Heat a large pan over medium heat, add 1/2 tbsp oil, and add your quesadilla. Cook until the bottom of the quesadillas is golden brown (3-4 minutes), then flip and cook until the other side is golden brown. Repeat with remaining quesadillas.
  4. Plate your quesadillas, and sprinkle some green onions on top of each one. Serve with vegan sour cream, mashed avocado, or whatever else you like with your quesadillas.

 

Healthy & Delicious Trail Mix Cookies

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Healthy-Trail-Mix-Cookies

I was trying to come up with a way to get more nuts and seeds into my kids’ mouths, since they usually refuse to eat them unless they’re covered in chocolate.

I tried putting them in oatmeal, in smoothies, in cereal – anywhere I could sneak them in, but they always seemed to know, and they hated that I “tricked” them.

Trail-Mix-Cookies-Vegan

Even though I explained that they needed to eat their nuts and seeds in order to be healthy and get all of the nutrients these foods provided, they didn’t care.

They are kids, afterall. And kids don’t like it when you’re right and they’re wrong.

Trail-Mix-Cookies

I asked them how I could make them eat these seeds and nuts, and the only thing they agreed to try was if they were in cookies.

So, cookies it was. Of course, I didn’t want them to be loaded with sugar, so I loaded them up with lots of healthy options instead.

And a few chocolate chips. Because a few chocolate chips never hurt anybody.

Vegan-Trail-Mix-Cookies

And wouldn’t you know it – they ate the cookies! Which means they ate the seeds & nuts. Success!

The funny thing about this story is that they now ask for raw nuts on a regular basis. These cookies won them over! Thank you, trail mix cookies.

Adapted from Oh She Glows.

Healthy & Delicious Trail Mix Cookies
Recipe Type: Cookies
Author: Vegan Insanity
Prep time:
Cook time:
Total time:
Serves: 24 cookies
Ingredients
  • 1 flax egg (1 tbsp ground flax + 3 tbsp water)
  • 1 cup oat flour (just take rolled oats and throw them in your food processor)
  • 1/2 cup almond flour (just take almonds and throw them in your food processor until they resemble a “crumb-y” flour)
  • 1/2 cup rolled oats
  • 1/2 cup sliced almonds
  • 1/4 cup coconut sugar
  • 1/4 cup shredded unsweetened coconut
  • 1/4 cup chocolate chips (or finely chopped chocolate)
  • 2 tbsp sunflower seeds
  • 2 tbsp sesame seeds
  • 2 tbsp chia seeds
  • 2 tbsp dried cranberries
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1 1/2 tsp baking powder
  • 1/4 cup peanut butter
  • 1/4 cup coconut oil
  • 1/4 cup maple syrup or agave (I used maple syrup)
  • 1 1/4 tsp vanilla
Instructions
  1. Preheat oven to 350F and line a baking sheet with parchment paper or a baking mat.
  2. Mix together the ground flax and water in a small bowl and set aside for about 10 minutes.
  3. In a large mixing bowl, whisk together the rest of the ingredients, including the flax egg. Yes, add every last ingredient to your bowl!
  4. Scoop about 2 tbsp of the cookie “dough” and form into balls. Place them on your prepared baking sheet, and flatten slightly with your hand.
  5. Bake for 12-14 minutes, or until lightly browned on the bottoms. Allow to cool for at least 15 minutes before handling.

 

Super Cheesy Vegan Pesto Pasta

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Cheesy-Pesto-Pasta

I have one of the easiest recipes ever to share with you today.

Easy and tasty – the perfect combo, don’t you think?

Pesto-Pasta

I was craving pasta not long ago, but I wasn’t in a very creative mood, so I looked online for some inspiration.

Pesto pasta kept popping up everywhere, and since I had just made a batch of it the day before for a salad, that’s what I decided to make. I was excited to have such a simple dish for lunch. Cook pasta, add prepared pesto, eat. Easy.

But, as I reached into the fridge to grab the pesto, I noticed the jar of nacho cheese sauce that I’d made for our quinoa & black bean burgers  a few days prior.

Hmmm – “do I dare?”, I asked myself.

Cheesy-Vegan-Pesto-Pasta

And dare, I did.

I warmed up the nacho cheese, then added it to the cooked pasta, along with the pesto. I mixed it all together, crossed my fingers, stuffed a bunch of pasta in my face..

and just about died from the deliciousness.

The spicy nacho cheese with the cool pesto was a surefire winner!

Lunch was awesome that day. Which reminds me, I need to make another batch of pesto…

Vegan-Pesto-Pasta

Super Cheesy Vegan Pesto Pasta
Recipe Type: Pasta
Author: Vegan Insanity
Prep time:
Cook time:
Total time:
Serves: 4
Creamy, cheese, pesto-y. This dish has it all! Serve it up for lunch, dinner – heck, why not breakfast? You’ll find it hard not to stuff your face with this cheesy pesto pasta, regardless of what time of day it is!
Ingredients
  • Pesto
  • 1 1/2 cups fresh basil
  • 1/3 cup extra virgin olive oil (or hemp oil)
  • 1 cup pine nuts*
  • 4 medium garlic cloves
  • 1/3 cup nutritional yeast
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • Nacho Cheese
  • 1 1/4 cups water
  • 1 cup raw cashews, soaked for at least 2 hours
  • 3 tbsp lemon juice
  • heaping 1/4 tsp paprika
  • heaping 1/2 tsp onion powder
  • heaping 1/2 tsp garlic powder
  • 1 1/2 tsp salt
  • 1 large roasted red pepper
  • 1/4 cup nutritional yeast
  • Pasta
  • 3 cups pasta noodles of your choice (I used spelt spiral noodles)
Instructions
Pesto
  1. Add all ingredients to a food processor and process until just a little bit chunky. Set aside.
Nacho Cheese
  1. Add all ingredients to a food processor or high-powered blender and process/blend until smooth. In a small saucepan on low-medium heat, warm the cheese sauce, whisking constantly for about 5 minutes, or until thickened. Set aside.
Pasta
  1. Cook according to package directions. Set aside.
Assembly
  1. Add your pesto and nacho cheese sauce to the cooked pasta. You will likely not use as much as you prepared, so just add a bit of each at a time, and stop when it gets to where you want it.
  2. Season with a bit more salt & pepper, if desired.
Notes
*Almonds also work well in a pesto. As do cashews or walnuts.[br]*Prepare the nacho cheese sauce and/or pesto in advance to save on prep/cooking time!