Vegan Recipes from Cassie Howard

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

Strawberry Banana Coconut Smoothie

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Banana-Strawberry-Coconut-Smoothie

I had about a cup of coconut milk leftover from a recipe and decided to throw it into my smoothie the other day – and, well, my mind was blown. Why has no one ever told me to put coconut milk into a smoothie before? It’s ridiculously good!

Strawberry-Banana-Coconut-Smoothie

I’ve made this smoothie twice now, and the second time I made it, I added a handful of spinach as well. It didn’t look as pretty, but it tasted just as good, and gave me added nutrients from the spinach!

Strawberry Banana Coconut Smoothie
Recipe Type: Beverages
Author: Vegan Insanity
Prep time:
Total time:
Serves: 1-2
This smoothie is easy, delicious, and a great way to start your morning! Feel free to experiment with the ingredients, as it’s really hard to mess up a smoothie!
Ingredients
  • 1 Cup Strawberries, Sliced
  • 1 Large Banana, Sliced
  • 1 Cup Coconut Milk (I used full-fat coconut milk)
  • 3-4 Ice Cubes
Instructions
  1. Add all ingredients into a high-speed blender and blend until smooth.
  2. Pour and enjoy!

 

Our Menu Plan This Week

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Breakfast Photo

Tofu Scramble, Baby Roasted Potatoes & Fruit
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
Stove-top Oatmeal with Peanut Butter, Seeds & Nuts
Hash Browns with Veggies x2
Strawberry Bran Muffins, Green Smoothie
Berry-Filled Crepes

Lunch

Leftovers x4
Pasta with Roasted Veggies
Hummus & Avocado Toasts with Roasted Tomatoes
Party Food: Pesto Pasta, Nachos & Cheeze, Cesar Salad, Raw Veggies & Ranch Dip, Cashew Cheeze Toasts

Dinner

White Bean Soup, Garlic Bread
Quinoa Bowl with Roasted Veggies
Vegan Fajitas
Chickpea Burgers, Kale & Ginger Stir-Fry
Zucchini Fritters, Avocado Salad
Take-out
Pasta with Meaty (but meat-less!) Red Sauce

Snacks/Dessert

Apple-Cinnamon Energy Bars
Peanut Butter & Chocolate Quinoa Cookies
Crackers/Veggies & Hummus
Fruit Smoothies
Chocolate Peanut Butter Protein Balls
Strawberry Bran Muffins
Fresh Fruit

What’s on your menu this week?

Crazy Good Avocado Toast

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Avocado-Toast

Oh avocado toast, how I love you so!

I love making avocado toast not only because it’s delicious, but because it’s so dang easy to make. Smash up an avocado, spread on toast. The end. Well, I do a bit more than that, but if you wanted to, you could just smash an avocado on toast and it would still taste fantastic.

Personally, I love to spread a layer of vegan mayo on my toast first, and mix in some salt & freshly ground pepper with my avocado, but that’s about it! Sometimes I mix chickpeas into the avocado and top the toast with some sliced tomatoes.

But most of the time, I eat it just like this. Simple and yummy.

Vegan-Avocado-Toast

 

Crazy Good Avocado Toast
Recipe Type: Breakfast
Author: Vegan Insanity
Prep time:
Total time:
Serves: 1
This is one of the simplest breakfasts you will ever make, but as simple as it is, you won’t believe just how good it tastes!
Ingredients
  • 2 slices of your favourite bread, toasted
  • vegan mayonnaise, optional (I used Vegenaise)
  • 1 small ripe avocado, mashed
  • 1/4-1/2 tsp salt
  • 1/4-1/2 tsp freshly ground black pepper
  • 1/4 cup chickpeas, optional
  • tomato slices, optional
Instructions
  1. Spread some vegan mayo on your toast, if desired.
  2. Mix the salt, pepper, and chickpeas (if using) in with the mashed avocado, and then spread the mixture on your 2 slices of toast.
  3. Top with tomato slices (if using) and serve.
Notes
Use soy-free vegan mayo to make this recipe soy-free. Use gluten-free bread to make this recipe gluten-free.

 

Deconstructed Falafel Bowl

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Falafel-Bowl-Deconstructed

As much as I love falafel, I really hate making them. They’re tedious and I’m lazy, so it’s rare that I make them. I have to really, really want falafel.

Of course, I’m a perfectionist and my falafel balls must all be identical in size and shape, so perhaps that’s why they take me so long to prepare, but who knows. All I know is that I love falafel and wanted to find a way to make this dish quicker.

As luck would have it, I stumbled across this post on Vegan Yack Attack (recipe from Megan at The Vegan Cookbook Aficionado) for deconstructed falafel bowls.

Falafel-Bowl

All of the deliciousness of falafel, without the hard work involved. Now that’s my kind of recipe!

I adapted it slightly, removing some ingredients and lessening others to suit my personal tastes, so feel free to check out the recipe on Vegan Yack Attack for Megan’s take on these bowls.

Deconstructed-Falafel-Bowls

Deconstructed Falafel Bowl
Recipe Type: Entree
Author: Vegan Insanity
Prep time:
Cook time:
Total time:
Serves: 2-4
All the goodness of falafels with only a fraction of the work! This bowl is full of good stuff, and takes no time at all to put together! [i]Adapted from [url href=”http://veganyackattack.com/2014/01/18/deconstructed-falafel-bowl/” target=”_blank”]Vegan Yack Attack[/url] & [url href=”http://www.cookbookaficionado.com/” target=”_blank”]The Vegan Cookbook Aficionado[/url].[/i]
Ingredients
  • Roasted Chickpeas
  • 3 cups cooked chickpeas
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 2 cloves garlic, minced
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp salt
  • 1/2 tsp freshly ground black pepper
  • Tahini Dressing
  • 1/3 cup tahini
  • 3 tbsp lemon juice
  • 1 large clove garlic, grated with microplane
  • 1/4 cup water
  • 1 tbsp olive oil
  • pinch of salt
  • 1/2 tbsp fresh parsley, minced
  • Putting everything together
  • Roasted chickpeas
  • Cooked quinoa
  • Lettuce, shredded
  • Cucumber, sliced
  • Tomatoes, sliced
  • Hummus
  • Tahini dressing
  • Hot sauce
Instructions
Roasted Chickpeas
  1. Pre-heat oven to 375F.
  2. Add chickpeas to a large bowl (if you’re using canned chickpeas, rinse them first). Add olive oil, lemon juice, onion, garlic, cumin, coriander, salt, and pepper, and mix well, until the chickpeas are all coated completely.
  3. Add chickpeas to baking sheet and cook for 25 minutes, stirring once or twice during cooking.
  4. Toss with the fresh parsley and set aside.
Tahini Dressing
  1. Add all ingredients to a small bowl and whisk until everything comes together nicely. Add more water, if necessary, 1 tbsp at a time.
Putting it all together
  1. In bowls, add some of the cooked quinoa, a bunch of roasted chickpeas, some tomatoes, some cucumber, a handful of lettuce, and a big dollop of hummus. Drizzle on some of the tahini dressing and a squirt (or more) of hot sauce. Serve and enjoy!

 

Sweet Potato & Roasted Red Pepper Soup

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sweet-potato-and-roasted-red-pepper-soup

 

You know, sweet potato is pretty much a miracle food. You can do so much with it! I love it roasted and served over salad, on it’s own, juiced (yes, you can juice a sweet potato!) and more recently… in soup!

This one is so freakin’ good, I cant even tell you. We enjoyed it with crusty bread and Earth Balance butter, and had it again for leftovers the next (by the way – even better on day two!).

Sweet Potato & Roasted Red Pepper Soup
Recipe Type: Soup
Author: Vegan Insanity
Prep time:
Cook time:
Total time:
Serves: 6
When the cold weather hits, it’s time for the comfort of soup! This dish is sure to please any soup lover that is looking for a little bit of comfort.
Ingredients
  • 2 large sweet potatoes, peeled & chopped
  • 1 small onion, chopped
  • 1/4 cup extra virgin olive oil
  • 1/2 tsp salt
  • 1/4 tsp freshly ground black pepper
  • 1 cup chopped celery
  • 1/4 cup chopped carrots
  • 3 cloves garlic, minced
  • 3-4 large roasted red peppers, chopped
  • 4-5 cups vegetable broth
  • 1 cup coconut milk
  • Large handful of fresh basil, chiffonade
  • Salt & pepper to taste
Instructions
  1. Preheat oven to 375F. Place the sweet potatoes and onions in a large bowl. Drizzle with about half of the oil, then sprinkle on 1/2 tsp salt and 1/4 tsp freshly ground black pepper. Toss to coat the sweet potato and onion completely.
  2. Roast for 20-22 minutes, or until golden brown. Set aside.
  3. Heat the remaining oil in a large pot over medium heat. Add celery and carrots, and cook for about 5 minutes. Then, add the garlic, roasted red pepper and sweet potato & onion mixture. Cook for another 5 minutes.
  4. Add the vegetable broth and coconut milk and bring to a boil. Once the mixture begins boiling, reduce heat to a simmer. Simmer, uncovered, for 15 to 20 minutes, or until sweet potato chunks can easily be pierced with a fork.
  5. Remove from heat, and using an immersion blender, puree the soup until it reaches your desired consistency.
  6. Add salt and pepper to taste, throw in your fresh basil, and serve.

 

Quick & Easy Falafel Salad

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falafel-salad

I love falafels just about any way I can get them. In a salad, in a pita – even on their own. They’re just magnificent balls of goodness.

Although the ingredients list for this recipe is rather huge, don’t let that scare you, because this is really such a simple dish to prepare. It’s perfect for lunch or dinner!

If you want to bake the falafels instead of frying, you can do that. Bake at 350F for about 20 minutes (turning halfway through cooking).

Quick & Easy Falafel Salad
Recipe Type: Salad
Author: Vegan Insanity
Prep time:
Cook time:
Total time:
Serves: 4
These falafels are melt-in-your-mouth delicious!
Ingredients
  • Falafels
  • 1 3/4 cup dry chickpeas, soaked overnight
  • 2 garlic cloves
  • 1 small onion, chopped
  • 1/8 cup fresh parsley, chopped
  • 1 tsp cumin
  • 1 tsp coriander
  • 1/2 tsp baking soda
  • 1 tsp salt
  • 2 tbsp lemon juice
  • 1/3 cup water
  • 2 tbsp flour (I used whole wheat)
  • 1 flax egg (1 tbsp ground flax seeds + 3 tbsp water – allow to sit for 10 minutes, then whisk)
  • 1/4 cup sesame seeds
  • 1/2 tbsp chia seeds
  • 1/2 tbsp hemp hearts
  • oil for frying
  • Dressing
  • 1/4 cup extra virgin olive oil
  • 2 tbsp lemon juice
  • 1/2 cup plain soy yogurt
  • 1 tsp coconut sugar
  • 1 tbsp apple cider vinegar
  • 1/2 tsp salt
  • Salad
  • salad greens
  • cherry tomatoes, halved
  • cucumber, sliced
Instructions
Falafels
  1. In a high-powdered blender or food processor, pulse chickpeas until they are chopped up very small.
  2. Add garlic, onion, parsley, cumin, coriander, baking soda, salt, lemon juice and water. Pulse until all ingredients are mixed together well.
  3. Transfer to a large bowl, then add flour, flax egg, sesame seeds, chia seeds and hemp hearts. Mix well. You should be able to form them into small balls. If not, add a bit of water, just a tablespoon at a time, until you get the right consistency.
  4. Start rolling all of your falafel balls and set them onto a cookie sheet. Place in the refrigerator for about 30 minutes.
  5. Once your falafels have firmed up a bit in the fridge, heat a large skillet over medium heat. Add enough oil to over just over half of the falafels. Once oil is heated, carefully add the falafels to your pan, just a few at a time, until browned on the bottom, then flip over and wait for the other side to brown.
  6. Repeat until all falafels are cooked.
Dressing
  1. Add all ingredients to a jar and shake well. Place in the refrigerator until you’re ready to use it.
Assembly
  1. Divide salad greens, tomatoes and cucumbers among 4 salad bowls. Top with fried falafels, then drizzle on your dressing and serve.
Notes
If you want to bake the falafels, you can do that. Bake at 350F for about 20 minutes (turning halfway through cooking).

 

My Top 10 Vegan Cookbooks

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When I first switched to eating a vegan diet, it was tough. Not easy. I felt like I was giving up so many times, until one day a friend introduced me to a few vegan food blogs. I started making their recipes and doing some experimenting of my own in the kitchen, and in no time at all, I was no longer feeling deprived. Far from it, actually!

I also bought a few vegan cookbooks in the beginning (#3, #7 and #10), because I love cookbooks so much more than just browsing around aimlessly online. I’ve since added a bunch more cookbooks to my collection, and have also checked a few out from the library to help inspire me in the kitchen.

Top Vegan Cookbooks

The following are my top 10 favourite vegan cookbooks that I’ve used (listed in no particular order). I recommend them to anyone starting out (or just want some inspiration) with vegan eating. They have been invaluable to a semi-new vegan like me!

Thrive Cookbook1. Thrive Energy Cookbook by Brendan Brazier
150 Functional, Plant-Based Whole Food Recipes

Oh She Glows Cookbook2. The Oh She Glows Cookbook by Andrea Liddon
Vegan Recipes to Glow From the Inside Out

Isa Does It Cookbook3. Isa Does It by Isa Chandra Moskowitz
Amazingly Easy, Wildly Delicious Vegan Recipes for Every Day of the Week

Fresh From the Vegan Slow Cooker4. Fresh From the Vegan Slow Cooker by Robin Robertson
200 Ultra-Convenient, Super-Tasty, Completely Animal-Free Recipes

Let Them Eat Vegan Cookbook5. Let Them Eat Vegan! by Dreena Burton
200 Deliciously Satisfying Plant-Powered Recipes for the Whole Family

Vegan Planet Cookbook6. Vegan Planet, Revised Edition by Robin Robertson
425 Irresistible Recipes with Fantastic Flavors from Home and Around the World

The China Stufy Cookbook7. The China Study by LeAnne Campbell
Over 120 Whole Food, Plant-Based Recipes

Happy Herbivore Cookbook8. The Happy Herbivore by Lindsay S. Nixon
Over 175 Delicious Fat-Free and Low-Fat Vegan Recipes

Skinny Bitch Cookbook9. Skinny Bitch: Ultimate Everyday Cookbook by Kim Barnouin
Crazy Delicious Recipes that Are Good to the Earth and Great for Your Bod

Kind Diet Cookbook10. The Kind Diet by Alicia Silverstone
A Simple Guide to Feeling Great, Losing Weight and Saving the Planet

So there you have it, the top 10 vegan cookbooks that have helped me on my vegan journey. There are so many incredible recipes and information in all of these cookbooks, that it would be impossible for me to pick a favourite. I love them all and think that they each provide great value to you, as a reader.

When you start a new way of eating, it can be difficult to come up with new ideas for food. That’s why I think it’s incredibly important to ensure you are surrounded with inspiration, like food blogs and cookbooks. That way you’ll always have some good ideas for meals to try!

Do you have a favourite vegan cookbook? Please share in the comments!

Pasta with Basil, Sun-Dried Tomato & Walnut Pesto

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basil-sundried-tomato-walnut-pesto-pasta

Hello, my friends. I’d like to introduce you to my new favourite pasta. This one is made with pesto – but not just any ol’ pesto.

No, this one is loaded with basil, sun-dried tomatoes and walnuts. Otherwise known as: some of the best ingredients ever. I actually went back for seconds of this dish, which I never do, because it really was incredible.

If you end up with leftovers (hahaha!), they taste just as good the next day.

Pasta with Basil, Sun-Dried Tomato & Walnut Pesto
Recipe Type: Pasta
Author: Vegan Insanity
Prep time:
Cook time:
Total time:
Serves: 3-4
There’s nothing like a plate of pasta to satisfy your hunger, and this dish is sure to please!
Ingredients
  • Pasta of choice
  • 1 large or 2 small garlic cloves
  • 1/2 cup fresh basil
  • 7-8 sun-dried tomatoes*
  • 1 tbsp nutritional yeast
  • 1/3 cup extra virgin olive oil
  • 3 tbsp walnuts
  • 1/2 tsp salt
  • 1/4 tsp freshly ground pepper
  • 1/4 cup water + more if needed
Instructions
  1. Prepare pasta according to package instructions.
  2. While pasta is cooking, you can prepare the pesto. In a food processor or high-powdered blender, add garlic, basil, sun-dried tomatoes, nutritional yeast, olive oil, walnuts, salt, pepper, and 1/4 cup water.
  3. Processed until smooth, scraping down the sides of the processor/blender and adding more water as necessary.
  4. When pasta has finished cooking, drain, and return to pot. Mix in the pesto, plate, and serve, topped with vegan parmesan cheese, if desired.
Notes
*If using sun-dried tomatoes that aren’t packed in oil, you will need to soak them for at least one hour, or until soft.