Vegan Recipes from Cassie Howard

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

Vegan Cauliflower Parmesan

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Vegan-Cauliflower-Parmesan

Cauliflower is a miraculous food, isn’t it? On it’s own, it’s bland as hell, but that’s what makes it so awesome – because you can use it as a base for so many different dishes, such as:

Cauliflower Alfredo Sauce
Cauliflower Pizza Crust
Cauliflower “Chicken” Wings

And now, this cauliflower parmesan.

Cauliflower-Parmesan-Vegan

I am in love with this dish. It is so yummy! I first saw it on Cara’s site awhile ago, and had it on my “to-make” list for weeks. This week, I finally made it, with a few small changes, and it came out even better than I’d hoped.

It does take a bit of time to prepare, but I promise you that it’s worth it!

Vegan Cauliflower Parmesan
Recipe Type: Entree
Author: Vegan Insanity
Prep time:
Cook time:
Total time:
Serves: 3-4
If you’re looking for an incredibly satisfying meal, you’ve found it! This dish is one of my favourites because not only is it satisfying, but it is delicious and, of course, vegan. The breaded cauliflower is just mouth-watering. So good!
Ingredients
  • 1 flax egg (1 tbsp ground flax seeds + 3 tbsp water)
  • Pasta of choice
  • 1/3 cup flour (I used whole wheat)
  • 1/4 cup water
  • 1 tsp ground flax seeds
  • 1 cup bread crumbs (I used Panko)
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp salt
  • 1 small head cauliflower, cut into chunks
  • 1/2 tbsp olive oil
  • Marinara pasta sauce of choice (homemade or store-bought)
  • Non-dairy cheese (optional, but strongly encouraged – I used a mix of Daiya chedder and mozzarella shreds)
  • 1 tbsp vegan parmesan cheese
Instructions
  1. Combine flax egg ingredients (1 tbsp ground flax seeds + 3 tbsp water) together and allow to stand until thickened, 5-10 minutes.
  2. Cook pasta according to package directions and set aside, keeping warm.
  3. Once your flax egg is ready, add it, as well as flour, water and another tsp ground flax seeds to a shallow bowl. Whisk together. Set aside.
  4. In another shallow bowl, add bread crumbs, oregano, basil, garlic powder, onion powder and salt. Mix together.
  5. Dip each cauliflower piece into the flax mixture, then the bread crumbs, and place on a large plate. Continue until all cauliflower pieces have been coated.
  6. Pre-heat oven to 450F and also warm up a large skillet (the biggest one you’ve got!) over medium heat.
  7. Lightly oil your skillet, and cook the cauliflower in the skillet until both sides are lightly browned (5-10 minutes each side).
  8. Spread a thin later of marinara sauce in the bottom of a 9×13 baking dish, then add in the cooked, breaded cauliflower. Top with a bit of non-dairy cheese, if desired, and bake for 10 minutes, or until cheese has melted. Serve over cooked pasta and sprinkle on some vegan parmesan cheese.
Notes
[i]Recipe adapted from [url href=”http://www.forkandbeans.com/2013/05/24/cauliflower-parmesan/” target=”_blank”]Fork & Beans[/url].[/i][br]*Use gluten-free pasta, flour and bread crumbs to make this a gluten-free dish.

 

Creamy Vegan Ranch Dip

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Ranch-Dip-Vegan

I’ve never been a big fan of Ranch dressing on salads, but for some reason, I find it incredible when dipping fresh veggies into it. Which is pretty much the same thing, since salads = fresh veggies. I guess I’m just weird.

The last time I tried my hand at Ranch dip, it was too runny for my taste, so I changed things up a bit, and now this one is much more to my liking. If you don’t like your dip to be as thick, or if you want to use it as a dressing instead of a dip, just add a bit more plant milk.

Vegan-Ranch-Dip

I used cashews for the dip you see in the photos, but I’ve also made it with tofu with great success. If you want to keep things soy-free, just use cashews.

Creamy Vegan Ranch Dip
Recipe Type: Dips/Dressings
Author: Vegan Insanity
Prep time:
Total time:
Serves: 1 Cup
This ultra-creamy ranch dip is a much healthier version than the kind sold in grocery stores, and it really cannot be any simpler to make. Yum!
Ingredients
  • 1 cup raw cashews, soaked for at least 2 hours OR 1/2 block firm tofu
  • 1/4 cup plant milk (I used unsweetened almond)
  • 2 tbsp apple cider vinegar
  • 1 clove garlic
  • 1/4 tsp onion powder
  • 1 tsp dried dill (if using fresh dill, up this to 1 tbsp)
  • Salt and pepper to taste
Instructions
  1. Add all ingredients to a high-speed blender or food processor and blend/process until smooth & creamy.
  2. Serve with raw veggies, crackers or just spoon it into your mouth. Mmmm.

 

Spicy Vegan Mac & Cheese

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Vegan-Spicy-Mac-and-Cheese

Growing up, Kraft Dinner was a staple in our house. Up until I was in my early twenties, I ate that neon-orange pasta on a regular basis. I loved it. Big time. Despite it being filled with so many awful ingredients like artificial food dyes (yikes!).

Since I’ve adopted a much healthier way of eating, this blue box has left my home for good, and it’s not coming back. But I still eat mac and cheese. I just make my own in a much healthier way.

Spicy-Vegan-Mac-and-Cheese

The best part of this dish is that there are not only zero artificial food dyes, but also no milk, butter or flour to be found – and it still tastes delicious!

This pasta is creamy, and hearty, with a bit of a spicy kick from the paprika and cayenne pepper. Yum.

If you have a high-powered blender, like a Vitamix or Blendtec, you should be able to get very smooth cheese sauce, but even if you don’t have one of those, you can still make the cheese sauce in a food processor and though it probably won’t be as smooth, it will be just as tasty!

Spicy-Mac-and-Cheese

I only had a small half-empty box of elbow macaroni, so I made that, and then made a large batch of penne pasta to make this dish large enough to feed my entire family. Everyone gobbled it up (and some went back for seconds!).

Spicy Vegan Mac and Cheese
Recipe Type: Pasta
Author: Vegan Insanity
Prep time:
Cook time:
Total time:
Serves: 4-6
Ingredients
  • 2 cups elbow macaroni*
  • 1 1/2 cups raw cashews, soaked for at least 1 hour
  • 1 small garlic clove, minced
  • 3 tbsp lemon juice
  • 3/4 cup water
  • 1 1/2 tsp salt
  • 1/4 tsp freshly ground black pepper
  • 1/4 cup nutritional yeast
  • 1/4 tsp paprika
  • 1/4 tsp turmeric
  • 1/2 tsp dijon mustard
  • pinch of cayenne pepper
  • paprika for garnish (optional)
Instructions
  1. Cook pasta according to package directions.
  2. While your pasta is cooking, add the rest of the ingredients (raw cashews, garlic, lemon juice, water, salt, pepper, nutritional yeast, paprika, turmeric, dijon mustard and a pinch of cayenne pepper) to your blender or food processor. Blend/process until smooth. It should be thick when it’s ready.
  3. Once your pasta has finished cooking, drain, reserving 1/3 cup or so of the cooking water, then add back to the pot, with the cooking water. Mix in the cheese sauce until all of the sauce is evenly distributed.
  4. Serve, with some fresh parsley and more paprika sprinkled on top, if desired.
Notes
*I prefer elbow macaroni, but you can use whatever noodles you have on hand.[br]*Use gluten-free pasta to make this dish gluten-free.

 

 

 

 

Mind Blowing Chocolate Chunk Oatmeal Cookies

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Chocolate-Oatmeal-Cookies

I’m just gonna come right out and say it:

Last week was my “special” time of the month. And during this time, I crave chocolate. Just like every other woman on the planet.

So, I did what any chocolate craving woman would do – I stuffed my face full of chocolate chips. The only thing I had on hand.

But then I thought – there has to be something better than this that I can make, that wont leave me slaving away in the kitchen for an hour (or more)!

Oatmeal-Chocolate-Cookies

I had planned on making chocolate chip cookies, but decided – nope. Not enough chocolate for me. So instead, I made my chocolate chip cookies with a few additions, chocolate CHUNKS (mmmm, more chocolate) and cocoa powder.

I get my ingredients out of the cupboards, and I’m about to grab my whole wheat flour, but then I realize – OMG, I’m out of flour! I’m out of flour! I will never eat cookies again!

After I sobbed for a bit, I put on my thinking cap. There has to be something I can use instead of whole wheat flour. I stared in my cupboards for about 10 minutes and finally I saw them… a big container of rolled oats.

YES! I can make oat flour! That will work!

And, it did. I made these cookies twice last week (don’t judge!), once with the oat flour and once with whole wheat flour (after I made my hubby grab some from the store on his way home from work). I actually liked these with the oat flour more than with whole wheat flour. Imagine that.

Mind Blowing Chocolate Chunk Oatmeal Cookies
Recipe Type: Cookies
Author: Vegan Insanity
Prep time:
Cook time:
Total time:
Serves: 1 dozen cookies
If you’re craving chocolate, this recipe is for you, my friend. These cookies come together so quickly and easily and they are loaded with chocolate! Ooey gooey delicious chocolate. Enjoy!
Ingredients
  • 1 flax egg (1 tbsp ground flax + 2 tbsp water)
  • 1/4 cup coconut oil
  • 1/4 cup peanut butter (use sunflower seed butter for nut-free option)
  • 1/2 cup brown sugar
  • 1 tsp vanilla
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 3 tbsp cocoa powder
  • 1/2 tsp salt
  • 1 1/2 cups oat flour
  • 1/2 cup chocolate chunks
Instructions
  1. Preheat oven to 350F. Line a large baking sheet with a Silplat mat or parchment paper.
  2. In a small bowl, mix together the flax and water and set aside to thicken (about 10 minutes).
  3. In a large bowl, add coconut oil, peanut butter, brown sugar and vanilla. Mix the ingredients until very smooth.
  4. Add in the baking powder, baking soda, cocoa powder, and salt. Mix again until combined. Add in the oat flour and flax egg, and mix again.
  5. Finally, add in the chocolate chunks and stir by hand. Make sure everything is combined very well. Add a bit of plant milk if your batter is too dry, a tablespoon at a time.
  6. Roll batter into 12 large balls, place them on your prepared baking sheet, and press down gently on each ball, with the palm of your hand, to flatten.
  7. Bake for 12 minutes, then remove to a cooling rack. Allow to cool for at least 10 minutes.
Notes
*Use sunflower seed butter to make these cookies nut-free.[br]*Add a tablespoon or two of plant milk (almond, hemp, soy, etc.) to your batter if it is too dry to roll into balls.[br][br]To make oat flour: Take 1 1/2 cups rolled oats and add to your food processor. Process until the oats resembles flour. 1 1/2 cups rolled oats = 1 1/2 cups oat flour.

 

Our Menu Plan This Week

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Banana Bread Photo

Perfect Banana Bread

Every Monday, I create a menu plan for the week ahead. I’ve always found menu planning to be helpful, but especially when eating a vegan diet.

Sometimes I forget to make one, and those weeks are just awful. I stare into the fridge and whine that there’s “nothing to eat”, even though the fridge is packed full of deliciousness. It’s bad.

So – I menu plan every Monday (usually) to make things easier on myself. And it works. I promise.

Here is the menu plan for my family this week:

Breakfast:

Stove-top Oatmeal with Pineapple & Coconut x2
Green Smoothie, Scrambled Tofu on Toast
Hash Browns with Veggies x2
Blueberry Muffins, Green Smoothie
Vegan Pancakes, Fruit

Lunch:

Leftovers x3
Vegetable Stir-Fry
The Big Vegan Salad Plate
Israeli Couscous & Cauliflower Salad
Picnic Lunch

Dinner:

Quinoa Bowl with Roasted Veggies & Creamy Cashew Dressing
Quinoa Bowl with Root Vegetables & Zesty Dressing
Pesto Pizza with Veggies
Cauliflower “Parmesan” Over Pasta
Quinoa & Black Bean Vegetable Soup
Potato & Black Bean Burritos
Breakfast for Dinner

Snacks/Dessert:

Chickpea Chocolate Chip Cookies
Crackers/Veggies & Hummus
Fruit Smoothies
Banana Bread
Fresh Fruit

What’s on your menu this week?

The Big Vegan Breakfast (Scrambled Tofu, Roasted Potatoes & Fruit)

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Big-Vegan-Breakfast-Plate

Yep. I love this breakfast.

I’ve always loved savory dishes way more than sweet, especially for breakfast, and this is just another example of how I eat in the morning.

It does take awhile to prepare this dish, but it’s worth it. Pinky swear.

Vegan-Breakfast-Plate

Just look at the colour of that tofu! So bright and cheery, don’t ya think? How can you not feel happy when you’re eating something like that?

Vegan-Scramble-and-Potatoes

I always use the Bob’s Nutritional Yeast in my tofu (and other cooking) because it includes the B12 vitamin that we all need (especially vegans). Not only that, but it’s inexpensive, and I can find it pretty much anywhere.

This is an incredible vegan breakfast, loaded with goodness!

Big Vegan Breakfast
Recipe Type: Breakfast
Author: Vegan Insanity
Prep time:
Cook time:
Total time:
Serves: 2
If you haven’t tried scrambled tofu yet, you need to make this recipe. It’s amazing! Not only does the tofu taste good, but the baby roasted potatoes will make your mouth water, too. Yum!
Ingredients
  • Baby Roasted Potatoes
  • 2 small potatoes, chopped small (I used organic red potatoes)
  • 1/2 tbsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp freshly grated black pepper
  • Scrambled Tofu
  • 1 block extra firm tofu, pressed for at least 20 minutes
  • 1 tsp turmeric
  • 1 tbsp nutritional yeast
  • 1/2 tsp salt
  • 1/2 tsp onion powder
  • 1/4 tsp freshly ground black pepper
  • 1/2 tbsp olive oil
  • 1/4 cup bell pepper, chopped small (I used orange)
  • 1/4 cup tomato, chopped small
  • 2 green onions, chopped small
  • 1 medium garlic clove, minced
  • Fruit
  • Fruit of your choice
Instructions
Baby Roasted Potatoes
  1. Pre-heat your oven to 375F and get out a large baking sheet.
  2. Add the chopped potatoes, oil, salt and pepper to a large bowl and mix well, making sure that each potato is covered completely.
  3. Dump the potato mixture on your baking sheet, and bake in heated oven for about 15-20 minutes, or until potatoes are tender.
Scrambled Tofu
  1. Crumble the pressed tofu in a medium bowl. Add in the turmeric, nutritional yeast, salt, onion powder, and pepper. Mix well and set aside.
  2. Heat the oil in a medium pan over medium heat.
  3. Once warmed, add the chopped pepper and pepper to the pan. Allow to cook for about 5 minutes, turning down the heat if they start to get dark too quick. You want them to soften a bit, so they need to cook for a few minutes.
  4. Add the chopped green onion and minced garlic and cook for another minute or so, or until the garlic has browned lightly.
  5. Add in the tofu mixture and cook for about 5-7 minutes, stirring often.
Fruit
  1. Add fruit to a small bowl or put directly onto your large plate.
Putting it all together
  1. Add a serving of scrambled tofu, baby roasted potatoes and fruit to each plate. Eat, and enjoy!
Notes
*Since the potatoes are small, make sure you check them often to ensure they don’t burn.[br]*Start the potatoes first, and while those are cooking you can work on the scrambled tofu.

 

Lemon Blueberry Bran Muffins

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Blueberry-Lemon-Muffins

Am I the only one that thinks muffins are one of the greatest foods ever? They’re just so convenient, easy to make, and you can pack them full of healthy ingredients, such as bran flakes and flax seeds (among other things!).

I often make muffins once a week, and try to do something different each time. They make a super simple breakfast on the go, and are great snacks, too. Much better than a chocolate bar or bag of chips, am I right?

Lemon-Blueberry-Muffins

 

Lemon Blueberry Bran Muffins
Recipe Type: Breakfast
Author: Vegan Insanity
Prep time:
Cook time:
Total time:
Serves: 12
There’s something so comforting about a warm, freshly-baked muffin – and these muffins are just that. Comforting. Delicious (I mean, blueberry and lemon – how could you possibly go wrong?). The perfect start to your morning.
Ingredients
  • 1 cup whole wheat flour
  • 1 cup kamut flour
  • 4 tsp baking powder
  • 1/4 tsp salt
  • 1/2 cup coconut sugar
  • 1/4 cup bran flakes
  • 1 tbs ground flax seeds
  • 3/4 tsp vanilla extract
  • 1/2 tbsp lemon juice
  • 1 cup plant milk (I used almond milk)
  • 1 medium banana, mashed
  • 1 lemon, zested
  • 1 cup fresh blueberries
Instructions
  1. Preheat oven to 350 degrees F and grease or line a muffin pan with liners.
  2. In a large bowl, whisk together the flours, baking powder, salt, sugar, bran flakes and flax seeds.
  3. Add in the milk, lemon juice and vanilla.
  4. Add in the mashed banana and lemon zest until fully combined.
  5. Gently fold in blueberries. Do not over-mix.
  6. Scoop batter into muffin cups (about 3/4 full).
  7. Bake for 20 – 25 minutes, or until a toothpick comes out clean.
Notes
Make this recipe nut-free by using a different plant milk, such as oat or soy.

 

Almond “Tuna” Salad

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Tuna-Almond-Salad-Bowl

One thing I really missed when I went vegan was tuna salads & sandwiches. I loved the taste of them, but hated eating fish. So, when I stumbled upon this awesome salad recipe on Angela’s site, I knew I had to give it a try.

Although it sounded too good to be true, I’m pleased to say that it wasn’t. It tasted just as good as what I remember tuna salad tastes like. In fact, I think I actually like it better.

The slight crunch from the flaked almonds takes this dish to a whole new level!

Almond-Tuna-Salad-Bowl

I often make this salad into a sandwich because with a bit of fruit or veggies on the side, I can actually call it a meal.

Although, I have been known to just eat this stuff straight from the bowl, too. It’s crazy good!

Tuna-Almond-Sandwich

Almond “Tuna” Salad
Recipe Type: Lunch
Author: Vegan Insanity
Prep time:
Total time:
Serves: 2-4
The deliciousness of tuna salad without the tuna? Yes, it’s possible – and it’s delicious! This recipe is simple, tasty and best of all – vegan! [i]Recipe from [url href=”http://ohsheglows.com/2013/08/15/my-favourite-lunch-of-the-moment-easy-flaked-almond-tuna-salad/” target=”_blank”]Oh She Glows[/url].[/i]
Ingredients
  • 1 cup raw almonds, soaked at least 3 hours
  • 2 celery stalks, finely chopped
  • 2 green onions, finely chopped
  • 1 garlic clove, grated with a zester
  • 3 tbsp vegan mayo (I use Vegenaise)
  • 1 tsp mustard (or Dijon mustard)
  • 3/4 tbsp lemon juice
  • Salt & freshly ground black pepper, to taste
Instructions
  1. Drain and rinse your soaked almonds, then add to a food processor or high-speed blender and process until finely chopped.
  2. Add chopped almonds to a large bowl, and to them add the celery, green onion, mayo, mustard and lemon juice. Mix well.
  3. Season with salt and pepper, then serve in a sandwich, with crackers, or just eat it right from the bowl!