Vegan Recipes from Cassie Howard

This Week’s Vegan Menu Plan

September 29, 2014 6 Comments

Every week, 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 week (usually) to make things easier on myself. And it works. I promise.

Here is this week’s vegan menu plan:

Breakfast:

1. Vegan Breakfast Cookies by Diary of a Mad Crafter

2. Lemon Poppy Seed Pancakes with Blueberry Compote by Vegan Insanity

3. Vegan Applesauce Muffins by the Pretty Bee

4. Breakfast Smoothie Bowl by Vegan Insanity

5. Pumpkin Chocolate Chip Cookie Overnight Oats by Chelsea’s Messy Apron

6. Mexican Chickpea Scramble by Fettle Vegan

7. Loaded Breakfast Potatoes with Mushroom Gravy by Vegan Insanity

Lunch:

1. Green Chili Mac n’ Cheese by Foodie Place

2. 20 Minute Garlic & Tomato Pasta by Vegan Insanity

3. Spicy Vegan Jambalaya by Life as a Strawberry

4. Mini Vegan Tortilla Pizzas by Vegan Insanity

5. Quinoa & Black Bean Pumpkin Soup by Avocado Pesto

6. Cheesy Vegan Alfredo with Peas & Kale by Luminous Vegans

7. Super Simple Vegan Pad Thai by Vegan Insanity

Dinner:

1. Warm Potato & Lentil Salad by Vegan Insanity

2. Quinoa Salad with Crispy, Shaved Brussels Sproits by A Spicy Perspective

3. Sweet Potato Lime Taquitos by Beard and Bonnet

4. Vegan Calzones with Sun-Dried Tomato & Pesto Spread by Vegan Insanity

5. Slow Cooker Ratatouille Soup by My Whole Food Life

6. Super Vegan Quinoa Bowl with Parsley Cashew Pesto by Scaling Back Blog

7. Quinoa & Black Bean Burger with Vegan Nacho Cheese Sauce by Vegan Insanity

Snacks:

Sweet & Salty Vegan Caramel Corn by Vegan Insanity

Healthy Harvest Buckeyes by Half Baked Harvest

Vegan Parmesan Flakes by Go Dairy Free

Chocolate Avocado Trffles by Whole New Mom

Honeycrisp Applesauce by Self Proclaimed Foodie

What’s on your menu this week?

My Grocery Shopping Trip This Week

September 27, 2014 8 Comments

People often ask me what kind of groceries I buy. I personally love checking out others’ shopping trips, so this comes as no surprise to me. It’s interesting to see what other people purchase and how much they pay for groceries in their area!

I thought it would be fun to share my shopping trips every once in awhile, so you can get a glimpse into how I shop and what kind of things I regularly (and not so regularly!) buy at the grocery store.

*Note: This is not all of the groceries I buy in a week. I also get a weekly delivery of veggies (about 15 items) from a local farm, and also stop in at the health food store once, mid-week, for more fresh fruits & veggies. I also purchase things like nuts, quinoa, frozen fruits and coconut water from Costco twice per month.

My Shopping Trip This Week

1x Silk Chocolate Soy Milk @ $4.49
1x Silk So Good Soy Milk @ $3.69
1x Tropicana Orange Juice @ $5.29
2x Bob’s Red Mill Kamut Flour @ $5.29 each = $10.58
1x Dainty Basmati Rice @ $4.49
1x Dempster’s Bagels @ $2.69
2x Organic Vegetable Broth @ $4.99 each = $9.98
2x Organic Rolled Oats @ $2.99 each = $5.98
1x Kettle Chips @ $3.69
1x Organic Spelt Flour @ $3.99
1x 500mL Extra Virgin Olive Oil @ $13.99
1x Pita Break Mini Pitas @ $3.49
1x Parchment Paper @ $2.79
1x Silver Hills Bread @ $4.49
1x Thai Kitchen Coconut Milk @ $3.69
1x Soy Sauce @ $2.69
1x Avocado @ $2.29
27x Bananas @ $9.29
1x Blackberries @ $3.99
1x Broccoli @ $1.99
2x Cauliflower @ $2.69 each = $5.38
1x Green Onions @ $0.99
1x Green Grapes @ $5
1x Kale @ $2.99
3x Kiwi @ $0.75 each = $2.25
1x Brown Mushrooms @ $2.49
1x Organic Baby Spinach @ $5.99
1x Organic Parsley @ $1.99
1x Organic 2lb Carrots @ $2.99
4x Organic Garlic @ $5.99 (it tastes WAY better than conventional!)
6x Extra Large Organic Granny Smith Apples @ $16.04
1x Organic Lemons @ $1.98
1x Organic Grape Tomatoes @ $3.99
1x Organic Strawberries @ $5.99
1x Red Pepper @ $1.95
2x Extra Firm Tofu @ $2.69 each = $5.38
5x Extra Large Sweet Potatoes @ $6.70
2x Raspberries @ $2.69 each = $5.38
9x Small Zucchini @ $1.86

Total = $191.04 (in Canadian dollars)

Pumpkin Donuts with Powdered Sugar Glaze

September 26, 2014 10 Comments

Pumpkin EVERYTHING is in full effect over at my house. What about yours? I’m eating this stuff like it’s candy, and I don’t see myself stopping any time soon!

Not that I’m complaining or anything…

The other day I opened up a can of pumpkin puree, just so I could smell it. SERIOUSLY. I had no intentions of making anything with it. I just wanted to smell that pumpkin smell and then melt into a puddle of OMG IT SMELLS SO GOOD.

I can’t make this stuff up. I’ve done some weird stuff before, but this just moved up to the top of my “crazy things I’ve done” list.

Anywho, that pumpkin went in the fridge, and then the next morning I had the urge to bake with it. After giving it another good, long sniff, of course.

But what to make? There’s cookies and muffins and cupcakes, oh my! But no. None of those were right. Pumpkin bread? Donuts? Yes. Yes, that’s what I’ll make. DONUTS.

And so that’s what I made. Delicious, moist, pumpkin-y orange donuts with extra cinnamon and drizzled with a bit of icing (who cares if they’re for breakfast? A little icing never hurt anyone.)!

Pumpkin Spelt Doughnuts with Powdered Sugar Glaze

Recipe Type: Dessert

Author: Vegan Insanity

Prep time: 15 mins

Cook time: 10 mins

Total time: 25 mins

Serves: 12

Ingredients

Pumpkin Spelt Doughnuts
1/2 cup + 2 tbsp pumpkin puree (not pumpkin pie filling)
1/4 cup coconut sugar
1/2 tsp apple cider vinegar
1/4 cup + 2 tbsp non-dairy milk (I used almond milk)
2 tbsp vegan butter, melted (I used Earth Balance)
1/4 tsp baking soda
2 tsp baking powder
1 1/2 cup spelt flour
1/2 tsp salt
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1/2 tsp vanilla
Powdered Sugar Glaze
1 cup powdered sugar
3 tbsp non-dairy milk
1/2 tsp vanilla

Instructions

Pumpkin Spelt Doughnuts

Preheat oven to 350F. Spray doughnut pans with non-stick spray and set aside.
In a large bowl, add pumpkin puree, coconut sugar, apple cider vinegar, non-dairy milk, melted vegan butter, baking soda, baking powder, flour, salt cinnamon, nutmeg, and vanilla. Yep, everything. Add it all to the bowl and mix until combined.
Spoon into your prepared doughnut pans and flatten them with your fingers.
Bake for 10 minutes, or until a toothpick comes out clean.
Allow to cool for about 20 minutes. While the doughnuts are cooling, you can make the powdered sugar glaze.

Powdered Sugar Glaze

Add all ingredients to a small bowl and whisk until you reach the desired consistency. If the glaze is too thin, add more powdered sugar. If it’s too thick, add more non-dairy milk.
Once doughnuts have cooled completely, drizzle the glaze over each doughnut. Sprinkle with more cinnamon and enjoy!

Spirulina Protein Power Bites

September 25, 2014 4 Comments

I spotted it in the store a few months ago. It stood out and called my name: SPIRULINA.

I had heard about the almighty spirulina before, but I had never seen it at the store. Until THAT DAY. That day when I decided to look a little closer for this superfood that is such a rich source of calcium and iron.

And there it was. Sitting on a shelf. Calling my name.

So I bought it. And it sat in my kitchen cupboard for over 2 months without being opened once. I’m a procrastinator, what can I say?

After seeing this full jar of spirulina at least 5 million times, I finally decided enough was enough, and set out to make something THAT DAY.

It was a green smoothie. And it was delicious. I’ve made that smoothie a bunch of times now and even my picky kids will drink it!

But this is not that recipe.

I was feeling ambitious a few weeks ago, and decided to use spirulina to make something other than green smoothies, so I went with these adorable little bites of goodness.

And it worked – they are absolutely delicious, and healthy and everything I love in a snack.

But man are they ever GREEN. I stained my white t-shirt while making these, so if you plan to make them, I strongly recommend black everything!

Spirulina Protein Power Bites

Recipe Type: Snack

Author: Vegan Insanity

Prep time: 15 mins

Total time: 15 mins

Serves: 15-20

Ingredients

1 cup dates
1/2 cup raisins or dried cranberries
3/4 cup almonds
2 tbsp spirulina
3 tsp lemon juice

Instructions

Add all ingredients to a food professor and process until well combined.
Roll into balls and store in the refrigerator for up to 2 weeks.

Vegan Cauliflower Mac & Cheese

September 24, 2014 35 Comments

Have I mentioned that I love mac & cheese? ‘Cause I doooooo, and I just can’t get enough.

This time, it’s mac and cheese made with a creamy cauliflower cheese sauce. De-lish!

I’ve made numerous mac and cheese recipes in my life, but I think this one takes the cake. It’s cheesy and creamy and satisfying and YUM YUM YUM.

Even my mom, who is far from vegan, loved this dish and asked for the recipe. Mom never asks for the recipe! I knew it was a keeper when even she loved it.

I added some smoked paprika on top for a bit of smoky flavour, but you don’t have to. But it’s delicious and it’s pretty, so why not?

Also, a bit of vegan parmesan cheese never hurt anyone. Throw it on there.

Eat up, eat more, and do a happy dance for delicious vegan mac and cheese. Yes!

Vegan Cauliflower Mac & Cheese

Recipe Type: Pasta

Author: Vegan Insanity

Prep time: 5 mins

Cook time: 25 mins

Total time: 30 mins

Serves: 4

Ingredients

4 cups elbow macaroni
1 large head cauliflower, chopped
2 large carrots, peeled and chopped
1/2 cup nutritional yeast
1/3 cup extra virgin olive oil
1/3 cup water
1 tbsp lemon juice
1/2 tsp onion powder
1/2 tsp garlic powder
1 1/2 tsp salt
1/4 tsp freshly ground black pepper
Paprika, as garnish (optional)
[url href=”http://www.veganinsanity.com/recipes/vegan-parmesan-cheese/” target=”_blank”]Vegan parmesan cheese[/url] (optional)

Instructions

Cook pasta according to package directions, drain, and set aside.
Fill a large pot with water, and bring to a boil. Add in the chopped cauliflower and carrots. Cook for 10-15 minutes, or until softened. Drain, and add to a food processor or high speed blender.
Add in the oil, water, lemon juice, nutritional yeast, onion powder, garlic powder, salt and pepper. Process/blend until smooth.
Add cheese sauce to your pot full of drained pasta and mix well.
Serve, with a sprinkle of [url href=”http://www.veganinsanity.com/recipes/vegan-parmesan-cheese/” target=”_blank”]vegan parmesan cheese[/url] and some paprika, if desired.

Roasted Buttery Spaghetti Squash with Garlic & Basil

September 23, 2014 2 Comments

Last year, a friend of mine told me she was eating a gluten-free diet and told me that instead of pasta, she often ate spaghetti squash for meals. So, being a skeptic, I was all “pffft, I bet it tastes nothing like pasta and everything like mushy squash”.

She made me some for lunch a few days later, with a roasted red pepper sauce, and steamed veggies and YOU GUYS. It was AMAAAAAAZING!

I now eat spaghetti squash whenever I can get my hands on it. Which is all the time now that it’s fall and squash is in every grocery store, around every corner, all over the place.

Recently, I’ve been playing with my recipes to be a bit more simple, and most as side dishes, as opposed to the star of the show.

This dish is my favourite. It is

Creamy
Bright
Soft
Garlic-y
Simple
Healthy
Rich
Absolutely Delicious

I usually serve it with some grilled tofu steaks, mashed taters and steamed veggies. Or I just shovel it in my mouth on it’s own. I won’t judge you if you do the same.

Roasted Buttery Spaghetti Squash with Garlic & Basil

Recipe Type: Sides

Author: Vegan Insanity

Prep time: 5 mins

Cook time: 1 hour 30 mins

Total time: 1 hour 35 mins

Serves: 4-6

Ingredients

1 small spaghetti squash
3 tbsp vegan butter (I used Earth Balance)
2 large garlic cloves, minced
1/4 cup fresh minced basil
1/2 tsp salt
1/4 tsp freshly ground black pepper
1/4 cup vegan parmesan cheese

Instructions

Preheat oven to 375F. Pierce the squash a few times to let steam escape while it cooks. Bake for about 1 hour, or until you can easily pierce it wish a sharp knife. Allow to cool for about 15 minutes.
Cut squash in half, lengthwise, and remove the seeds. Set aside for roasting or just toss them in your compost. Using a fork, scrape the squash. You should be able to easily get long strands that look like spaghetti. Set aside.
Heat a large pan over low-medium heat. Once warmed, add in the vegan butter and minced garlic. Cook for about 2 minutes, or until garlic is very lightly browned. Add in the fresh basil, salt, pepper, and spaghetti squash. Mix well.
Add in the vegan parmesan cheese, mix well, and adjust salt & pepper, if necessary.
Serve. I find it to be a bit too heavy for main dish, but it works great as a side or a small lunch, alongside a crisp, green salad or other roasted veggies.

This Week’s Vegan Menu Plan

September 22, 2014 6 Comments

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

Here is this week’s vegan menu plan:

Crunchy, Raw Protein Balls by The Healthy Family and Home

Cheesy Dill Popcorn by Vegan Insanity

Gluten-Free Vegan Crackers by Fork & Beans

Mini Garlic Bread Cheeze Toasts by Vegan Insanity

What’s on your menu this week?

Crazy Good Baba Ganoush

September 19, 2014 1 Comment

Here’s a true story: Up until a few months ago, I had never eaten eggplant. Everyone I knew said it was either gross or bland or awful or terrible… you get the idea.

So, believe me when I say I was disappointed when I received 2 of them in our farm share box in July. I was going to have to throw them out. Because – gross. bland. awful. terrible. Right?

Well, thankfully, I didn’t throw them out. No offence friends & fam, but I wanted to try them myself instead of just taking your word for it.

I tried them roasted. Bland. Gross. Awful. Terrible.

I tried them steamed. Even more bland. Even grosser. Even more awful. Even more terrible.

And then I only had one eggplant left, so I asked my friend Pinterest for help, and found this recipe from Minimalist Baker: Baba Ganoush. Like hummus! I love hummus!

So I made it. I tried it. I devoured it. I guess I do like eggplant. Prepared certain ways, of course.

I’ve received at least a dozen more eggplants from the local farm since July, and I’ve always either made eggplant fries (recipe for those coming soon!) or baba ganoush. I used Dana’s recipe as a base, then added a few more of my faaaaaavourite things, and that created some seriously crazy good baba ganoush.

I wonder if I could get my friends & family to eat it…

Crazy Good Baba Ganoush

Recipe Type: Dips

Author: Vegan Insanity

Prep time: 20 mins

Cook time: 8 mins

Total time: 28 mins

Serves: 4

Ingredients

1-2 tbsp avocado oil (or other high-heat oil)
1 medium eggplant, peeled and sliced into 1/4 inch circles + bit of salt
1 large clove garlic
3 tbsp lemon juice
2 tbsp tahini
1 tbsp extra virgin olive oil
1/4 tsp onion powder
1/4 tsp cumin
1/4 tsp coriander
1/2 tsp salt
2 tbsp fresh parsley, chopped

Instructions

Preheat your oven to broil on high.
Sprinkle your eggplant circles with a bit of salt and allow to sit for about 15 minutes to remove excess liquid. Wipe clean with a dry paper towel or dish cloth.
Arrange eggplant on a large baking sheet, drizzle with 1-2 tbsp of oil, and broil for about 8 minutes, turning once, until the eggplant is golden brown and soft.
Add eggplant to your food processor, along with garlic clove, lemon juice, tahini, extra virgin olive oil, onion powder, cumin, coriander, and salt. Adjust for seasonings. Add fresh parsley and pulse until just combined.
Serve with fresh veggies and enjoy!

Breakfast:

Lunch:

Dinner:

Snacks:

My Shopping Trip This Week

Breakfast:

Lunch:

Dinner:

Snacks/Dessert:

What’s on your menu this week?