Vegan Recipes from Cassie Howard

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

  • Home
  • About
    • Inside My Vegan Pantry
    • My 1 Year Vegan Anniversary
    • How I Got Over My Cheese Addiction
  • Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Dessert
    • Snacks/Appetizers
  • Resources
    • Is it Expensive to be Vegan?
    • Top 10 Kitchen Tools
    • Top 10 Cookbooks
    • Vegan Picks
    • How-to Guides
    • Cooking Tips
    • Recipe Ideas
  • Contact

Rich Chocolate Zucchini Muffins

July 18, 2014 20 Comments

Rich-Zucchini-Muffins

I’m always looking for ways to sneak veggies into my kids’ diets. They flat out refuse vegetables most of time, so I have to hide them in foods they’ll eat – like chocolate. That’s where these muffins come in.

Vegan-Chocolate-Zucchini-Muffins

Zucchini and black beans are my favourite to use in chocolate muffins/brownies/cakes/anything with chocolate, but I had no black beans and one medium sized zucchini in my fridge – so zucchini and chocolate it was. I made muffins, since my kids love them.

The verdict? 2 thumbs up – from both kids!

Of course, with chocolate, it’s hard to go wrong, right?

Rich-Chocolate-Zucchini-Muffins

You can’t taste a single hint of zucchini in this recipe, just chocolate, which is why my kids kept begging for more and more muffins, until eventually they were gone (in just 2 days)… okay fine, I may have eaten one three myself, too!

Rich Chocolate Zucchini Muffins
Recipe Type: Snack, Dessert
Author: Vegan Insanity
Prep time: 15 mins
Cook time: 15 mins
Total time: 30 mins
Serves: 10-12
Ingredients
  • 1 flax egg (1 tbsp ground flax seed, 3 tbsp water)
  • 1 cup whole wheat flour
  • 3/4 cup coconut or brown sugar
  • 1/3 cup cocoa powder
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1/2 cup dairy-free milk (I used soy)
  • 2 tsp apple cider vinegar
  • 1/4 cup coconut oil
  • 1 tsp vanilla
  • 3/4 cup grated zucchini
  • 3/4 cup chocolate chips
  • 1/2 cup water
Instructions
  1. In a small bowl, whisk together the ground flax seed and water for your flax egg. Set aside.
  2. Preheat oven to 350F. Line a muffin tin with 12 liners.
  3. In a medium bowl, whisk together flour, sugar, cocoa powder , cinnamon, baking soda, and salt.
  4. In another bowl, whisk together non-dairy milk, apple cider vinegar, coconut oil, vanilla and flax egg, until combined.
  5. Pour wet mixture over dry mixture and mix well, until all the flour is incorporated.
  6. Stir in the zucchini, 1/2 cup chocolate chips and water.
  7. Fill muffin liners (almost to the top), sprinkle with the remaining 1/4 cup chocolate chips and bake for 15 minutes, or until a toothpick comes out clean.
3.2.2708

Chocolate-Zucchini-Muffins-Vegan

Filed Under: Dessert, Recipes Tagged With: chocolate, muffins, nut-free, soy free

Inside My Vegan Pantry

July 16, 2014 13 Comments

Many new vegans email me and ask what I keep in my vegan pantry, so I thought I should post some photos and details of the food that I keep on hand at all times. These are the foods, spices and baking items that I always have in my kitchen because I use them so often.

Building a vegan pantry takes time, money, and patience, so if you’re new to vegan eating, try to take things slow. It can be a bit overwhelming otherwise!

Inside My Vegan Pantry

Vegan-Pantry

Flours

  • Whole Wheat Flour
  • Buckwheat Flour
  • Kamut Flour
  • Chickpea Flour
  • Spelt Flour
  • Almond Meal/Almond Flour
  • Oat Flour

Flours

Sweeteners

  • Brown Sugar
  • Coconut Sugar
  • Agave
  • Maple Syrup
  • Stevia
  • Icing Sugar
  • Medjool Dates

Baking-Sugar

Nuts

  • Hazelnuts
  • Almonds
  • Slivered Almonds
  • Walnuts
  • Cashews
  • Peanuts

Icing-Sugar

Seeds

  • Chia Seeds
  • Poppy Seeds
  • Pumpkin Seeds
  • Flax Seeds
  • Sesame Seeds
  • Sunflower Seeds
  • Hemp Seeds

Vegan-Pantry-Cupboard

Baking

  • Baking Powder
  • Baking Soda
  • Cacao Nibs
  • Chocolate Chips (Enjoy Life Brand)
  • Blackstrap Molasses
  • Dry Active Yeast
  • Coconut
  • Carob Powder
  • Cocoa Powder
  • Coconut Milk

Baking

Cooking

  • Rolled Oats
  • Steel Cut Oats
  • Cornmeal
  • Kosher Salt
  • Pink Salt
  • Cornstarch
  • Dry Active Yeast
  • Fresh Garlic
  • Fresh Onions
  • Nutritional Yeast
  • Sun-Dried Tomatoes
  • Coconut Milk
  • Canned Tomatoes (Crushed & Diced)
  • Tomato Paste
  • Vegetable Broth
  • Tamari
  • Soy Sauce

Spice-Cupboard

Oils

  • Coconut Oil
  • Pumpkin Seed Oil
  • Flax Oil
  • Extra Virgin Olive Oil
  • Hemp Oil
  • Sesame Oil
  • Earth Balance Vegan Butter

Vinegars

  • Balsamic Vinegar
  • White Vinegar
  • Red Wine Vinegar
  • Rice Vinegar
  • Apple Cider Vinegar

Spices

  • Garlic Powder
  • Onion Powder
  • Cinnamon
  • Turmeric
  • Peppercorns
  • Basil
  • Paprika
  • Dill
  • Cumin
  • Coriander
  • Bay Leaves
  • Ginger
  • Curry Powder
  • Oregano
  • Chili Powder (Homemade)
  • Nutmeg
  • Thyme

Spices

Beans/Legumes

  • Kidney Beans
  • Black Beans
  • Chickpeas (Garbanzo Beans)
  • White Beans
  • Pinto Beans
  • Red Lentils
  • Brown Lentils
  • Green Lentils

Pantry-Beans

Grains & Bread

  • Brown Rice
  • Basmati Rice
  • Couscous (Usually Pearl Couscous)
  • Pasta (Vegetable, Rice, Flax, Quinoa & Whole Wheat)
  • Amaranth
  • Millet
  • Quinoa (Red & White) *not really a grain, but many people consider it one, so I put it here!)
  • Pearled Barley
  • Buckwheat Groats *not really a grain, but many people consider it one, so I put it here!)
  • Silver Hills Bread & Bagels

Barley

Snacks

  • Popcorn Kernels
  • Lundberg Rice Cakes
  • Cranberries
  • Raisins
  • Mary’s Gone Crackers
  • Nice & Natural Granola Bars
  • Giddy Yoyo Chocolate Bars

Food-Cupboard

And I think that just about covers it! Of course, I am trying new foods all the time, and if I like them enough (and my family does, too!), they become a regular staple in my diet. When that happens in the future, I will be sure to update this list!

What are some of your must-have vegan pantry items?

Filed Under: How-to Guides Tagged With: groceries, reading, tips and tricks

Incredible Nutty Banana Smoothie

July 15, 2014 6 Comments

Banana-Nut-Smoothie

A few weeks ago, I was feeling a bit daring and decided to break out of my regular fruit smoothie routine. I didn’t want fruit, so I turned to nuts! A nut smoothie? Sure, why not?

Nutty-Banana-Smoothie

I have at least one fruit smoothie every day, but this day… I just wasn’t feelin’ them. I still wanted to have a smoothie, but I wanted something different. Not fruity.

Banana-and-Nut-Smoothie

So, I threw this concoction together and low and an behold – it came out tasting delicious. Very, very delicious, if I do say so myself. It’s now one of my favourite smoothies. Whenever I get bored of fruit smoothies, this one is next in line.

Nut-and-Banana-Smoothie

Incredible Nutty Banana Smoothie
Recipe Type: Breakfast
Cuisine: Smoothie
Author: Vegan Insanity
Prep time: 5 mins
Total time: 5 mins
Serves: 1
Ingredients
  • 1/2 cup peanuts
  • 1/4 hazelnuts
  • 2 medium, ripe bananas
  • 1 cup dairy-free milk (I used almond)
  • 8 ice cubes
Instructions
  1. Add all ingredients to a high-powdered blender and blend until smooth. If the mixture is too thick for you, add a bit more milk.
3.2.2708

 

Filed Under: Breakfast, Recipes Tagged With: smoothies

20 Minute Garlic & Tomato Pasta

July 11, 2014 Leave a Comment

 

Tomato-Garlic-Pasta

My love for pasta cannot be put into words – it’s that strong. If I could eat breakfast for every meal of the day, I’d be one happy girl (I’ve been known to cook up a pot of pasta for breakfast on really cold mornings! I’m weird, I know.).

Alas, this is not possible, so I indulge whenever I can. And when I do make pasta, I try not to complicate things. Simple is often best. Like this pasta here, for example.

Pastas

There is very little added to it (just tomatoes, garlic, basil, parsley, lemon juice and some herbs), and it tastes amazing. Also, because there are so few ingredients, it takes no time at all to prepare!

I love simple pastas!

Vegan-Tomato-Garlic-Pasta

Isn’t it pretty?

Use any kind of pasta you want for this – it will work with almost all kinds, but I love linguine. Spaghetti and spiral noodles work well, too. This was just an organic white pasta, but I usually use spelt, whole wheat or brown rice pastas – and they all work well in this recipe!

Garlic-Tomato-Pasta

Garlic & Tomato Pasta
Recipe Type: Pasta
Author: Vegan Insanity
Prep time: 5 mins
Cook time: 15 mins
Total time: 20 mins
Serves: 2
Ingredients
  • 8 oz. pasta (or 1/2-1 cup per person)
  • 4 medium garlic cloves, minced
  • 1/2 cup tomatoes, diced
  • 2 tbsp avocado oil
  • 2 tbsp fresh basil, chopped
  • 2 tbsp fresh parsley, chopped
  • 1/2 tbsp lemon juice
  • 1/2 tsp salt
  • 1/4 tsp freshly ground black pepper
Instructions
  1. Boil pasta according to package directions.
  2. Heat oil in a large pan over medium heat. Once warm, add garlic and cook until lightly browned, then add in the tomatoes and cook for another few minutes (3 or 4).
  3. Drain your cooked pasta and add it to the pan. Mix everything together, and then add in your basil, parsley, lemon juice, salt and black pepper. Mix again.
  4. Serve immediately.
3.2.2708

 

Filed Under: Pasta, Recipes Tagged With: dinner, lunch, nut-free, quick and easy, soy free

Top 10 Kitchen Tools That I Use Daily

July 9, 2014 5 Comments

When it comes to kitchen tools, there are a ton of them out there, but most are unnecessary. I’ve purchased my fair share of kitchen gadgets, and most of them ended up in the trash or donated, simply because they didn’t work as advertised, or because I never used them.

Today, I’m going to share with you 10 kitchen tools that do work, and that are definitely worth the money. I use these items every day!

Top Kitchen Tools

Top 10 Kitchen Tools That I Use Daily

Paderno Set

1. Paderno Cookware Set – My husband and I received a set of Paderno cookware for Christmas a few years ago, and now – it’s pretty much all I use. I LOVE it. I actually burned one of the pots by mistake one time, and willingly paid the $80 for a replacement, because I love them that much.

Our set included a small pot, medium pot, large pot with steamer basket and an extra large pot, which is what I usually use for spaghetti or linguine. Our set also included a non-stick fry pan.

I truly believe that Paderno cookware is the best! I’m a loyal customer (I even bought a set for my mom for Christmas last year and she loves Paderno now, too!).

Silplat Mat

2. Siplat Non-Stick Baking Mat – I was introduced to these amazing mats last year and I am shocked by how much I use it! I don’t just use it for baking, but for cooking as well.

These mats were designed to prevent sticking when baking in the oven, especially for things like fruit leathers and really thin cookies, but I use them for pretty much everything. Roasted potatoes, croissants and it even works great on your counter top when you’re rolling out dough. I love my Silplat baking mat so much. I only wish I’d known about it sooner!

Paring Knives

3. Kuhn Rikon Non-Stick Paring Knives – Another item that’s used daily in my kitchen is paring knives, and these knives from Kuhn Rikon are magical.

Whether I’m cutting up small fruits and veggies, or slicing pastries into smaller pieces, these knives are super sharp and always work well. I’ve had my set for over 3 years now and haven’t had a single problem.

In the past, paring knives would always dull out really quick, or they would stick to the food I was trying to cut, but these paring knives from Kuhn Rikon don’t do that at all. They’re my favourite knives for small jobs!

Cutting Boards

4. Plastic Cutting Boards – As much as I do love my big bamboo chopping board, I use plastic cutting boards for most kitchen jobs, and these are my favourite.

The best part is the little groove that they have, which collects juices from fruit and other things, when you’re cutting. With previous cutting boards, the juice would drip right off the board and onto my counter, leaving a big mess for me to clean up. Not these cutting boards, though!

They also don’t slide around on my counter when I’m using them, which is an added bonus!

Wooden Spoon

5. Harold Imports Wooden Spoon – I bought this spoon when I was vacationing in Florida one year (I know, on vacation I’m buying kitchen tools! I’m a bit obsessed!) and haven’t looked back.

I used to be a big fan of thos cheap, plastic spoons from the dollar store, but once they started peeling, I looked for an alternative. A friend recommended wooden spoons, so when I saw one for just $10, I snatched it up before I could change my mind. Now, I can’t imagine doing my daily cooking without my much-loved wooden spoon!

Vegetable Peeler

6. OXO Good Grips Peeler – I’ve always liked this type of peeler over the swivel peelers (and of course, my husband is the opposite, so we have 2 peelers!), and this one by OXO Good Grips is the one I’ve had for over 3 years now.

I peel veggies or fruits every day, and this kitchen tool comes in handy! It usually lives in our dish strainer, since we use it and rinse it off so much, it never usually makes it into a drawer!

Microplane Zester

7. Microplane Zester – I love, love, love my zester! I bought mine after seeing one on a cooking show years back, and I’ve loved it ever since my first use.

I most often use it for zesting lemons, limes and oranges, but also love it for grating fresh garlic and ginger (I use it for garlic the most!). Every kitchen should have a microplane zester!

Ball Mason Jars

8. Ball Mason Jars – These jars have to be one of the best inventions ever. You can use them for canning, for simply soring foods in the cupboards and refrigerator, and even use them as drinking glasses! There are a million and one crafty things you can do with them, too, but I mostly use them in my kitchen.

I use my mason jars as food and beverage storage the most. I organized my entire pantry with over 30 jars, storing things like beans, quinoa, pasta, oats, and chocolate chips. I also love using these mason jars for storing smoothies and juices in the fridge.

Note: I mostly use the pint & half pint size jars.

Blender

9. Blendtec Total Blender – This list would be incomplete without my beloved blender. After years of a crappy, cheap blender that would leave chunks in my smoothies, I upgraded to this beauty. I use it every day for smoothies!

I also bought the Blendtec Twister Jar, in addition to the blender, to make things like nut butters and hummus (we make nut butter at least once a week!). It was also worth every penny!

Pyrex Storage

10. Pyrex Glass Storage Containers – Every kitchen needs a few (or in my case, a LOT) of storage containers for extra food, and my top pick is Pyrex.

I use them for everything! Sauces, leftovers, cut up fruit & veggies. I recently upgraded to glass storage containers and haven’t looked back since. No discolouration on the containers, no yucky smells (even after they’ve been washed!). I also love that, because they’re glass, I can see into them without opening the lids.

What are the top used kitchen tools in your home? Share in the comments!

Filed Under: How-to Guides Tagged With: reading, tips and tricks

Spicy Cumin Carrots with Coriander Tahini Sauce

July 8, 2014 Leave a Comment

Cumin-Coriander-Carrots

I received a bunch of gorgeous, organic carrots in my farm share box last week! This was my first time getting carrots with the greens still attached (I had to trim them down quite a bit) – I always bought them in a bag.

And wow – they are so small and adorable and TASTY. My husband and I were both marveling at the fact that these were the best carrots we’ve ever had. I don’t know if I can go back to the bagged variety.

Cumin-Spiced-Carrots

Look at how different they all look, too. I love the one that’s all bent! I snatched it up first, right after I was done taking photos. It was delicious – just like the others.

Instead of just roasting these carrots, I rolled them in some cumin, salt & pepper, then drizzled a tahini & coriander dressing over top. Yum, yum – big time YUM.

Spiced-Cumin-Carrots

 

Spicy Cumin Carrots with Coriander Tahini Sauce
Recipe Type: Side Dish
Author: Vegan Insanity
Prep time: 5 mins
Cook time: 15 mins
Total time: 20 mins
Serves: 2
Ingredients
  • Carrots
  • 1 bunch carrots (5 per person), washed and dried
  • 1/2 tbsp avocado oil
  • 1/2 tsp salt
  • 1/4 tsp freshly ground black pepper
  • 1/4 tsp cumin
  • 1/4 tsp paprika
  • 1/4 tsp cayenne pepper (more or less, depending on your heat preference)
  • 1/2 tsp poppy seeds (optional)
  • Tahini & Coriander Dressing
  • 1 tbsp tahini
  • 2 tsp lemon juice
  • 1/2 tbsp extra virgin olive oil
  • 1/2 tsp coriander
Instructions
Carrots
  1. Preheat your oven to 425F and line a baking sheet with a non-stick mat or parchment paper.
  2. Place carrots on your baking sheet and drizzle with avocado oil, salt, pepper, cumin, paprika and cayenne pepper. Roll the carrots around until they are all completely covered.
  3. Roast for 15 minutes, or until fork-tender.
Coriander Tahini Sauce
  1. In a small bowl, mix together the tahini, lemon juice, extra virgin olive oil and coriander. Drizzle over roasted carrots, sprinkle with poppy seeds (if desired) and serve immediately.
3.2.2708

 

Filed Under: Recipes, Sides Tagged With: dinner, gluten free, lunch, nut-free, soy free

Our Menu Plan This Week

July 7, 2014 2 Comments

Dinner Pic
Simple pasta with garlic bread sticks & roasted cauliflower.

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 the menu plan for my family this week:

Breakfast:

  • Chia Pudding, Fruit Smoothie
  • Apple & Pear Baked Oatmeal, Fruit Smoothie x2
  • Refrigerator Oatmeal, Fruit Smoothie x2
  • Tofu Scramble, Baby Roasted Potatoes, Fruit 
  • Hash Browns with Veggies

Lunch:

  • Loaded Potato Crisps, Vegan Cesar Salad, Tex Mex Casserole
  • “Tuna” Salad Sandwich, Fruit
  • Leftovers x3
  • Veggie Stir-Fry
  • Picnic Lunch

Dinner:

  • Garlic & Tomato Pasta with Parsley & Basil, Garlic Bread Sticks, Oven-Roasted Cauliflower
  • Quinoa Mac & Cheese with Broccoli
  • Cajun-Spiced Rice, Zucchini Fritters
  • Smoky Barbecue Chili, Garlic Bread Sticks
  • Mediterranean Freekeh Salad
  • Sweet Potato Shepherd’s Pie
  • Spicy Potato Wedges, Roasted Veggies with Tahini Sauce

Snacks/Dessert:

  • Fruit
  • Raw Nuts
  • Banana Ice Cream
  • Chocolate Zucchini Muffins
  • Cheesy Dill Popcorn
  • Fruit Pizza

What’s on your menu this week?

Filed Under: Menu Plans

Raw Vegan Breakfast Parfaits

July 3, 2014 12 Comments

Raw-Vegan-Parfait

YOU GUYS. This breakfast? AH-MAZING.

And I don’t say that lightly. This is one of the best breakfasts I’ve had in a very, very long time.

The best part? It’s super easy, extremely healthy, and it’s raw (I’ve been trying to get more raw meals/snacks into my diet)!

Vegan-Parfait-Raw
The creaminess of the cashew cream works so well with the crunchy nut/seed mix and the soft fruit.

Just delicious!

I’ve also made these parfaits with strawberry & kiwi, mango & kiwi, and blueberry & raspberry. It never disappoints!

Raw-Vegan-Berry-Parfait

 

Raw Vegan Breakfast Parfaits
Recipe Type: Breakfast
Author: Vegan Insanity
Prep time: 15 mins
Total time: 15 mins
Serves: 4
Ingredients
  • Nuts/Seeds
  • 1 cup raw almonds
  • 1 cup raw walnuts
  • 1/4 cup chia seeds
  • 1/4 cup flax seeds
  • 1/2 cup pumpkin seeds
  • Cashew Cream
  • 1 cup raw cashews (soaked for at least 2 hours)
  • 1/3 cup water
  • 1 1/2 tbsp agave
  • 1/2 tsp vanilla
  • 1/4 tsp cinnamon
  • 1/4 tsp salt
  • Fruit
  • Any fruit you’d like (I used strawberries & blackberries)
Instructions
Nuts/Seeds
  1. Put all seeds and nuts into a food processor and process for a few seconds. Don’t process too much or everything will turn into a flour, which is not what you want. You still want some big chunks.
Cashew Cream
  1. Add all ingredients to a high-powered blender and blend until smooth (add a bit more water if you want to thin it out some more).
Putting it all together
  1. Add a layer of berries, then nuts/seeds, then cashew cream, then more nuts, then a ton of fruit on top.
3.2.2708

 

Filed Under: Breakfast, Recipes Tagged With: gluten free, oil free, quick and easy, raw, soy free

  • « Previous Page
  • 1
  • …
  • 7
  • 8
  • 9
  • 10
  • 11
  • …
  • 19
  • Next Page »

I'm Cassie - vegan food lover and animal rights activist. I live in Vaughan, Ontario, right near Toronto, with my husband, our 2 kids, 3 cats, and a dog that thinks he's a cat, too. I love to cook and share delicious vegan food with everyone I know. MORE →


Top 10 Posts

  • Super Simple Vegan Pad Thai
  • Vegan Cauliflower Mac & Cheese
  • Vegan Veggie & Black Bean Enchiladas
  • Zucchini Fritters with Vegan Sour Cream
  • How to Make Vegan Ricotta Cheese
  • 30 Tasty Vegan Lunch Ideas
  • 3 Ingredient Vegan Gnocchi
  • Best Ever Vegan Fried Rice with Scrambled Tofu
  • Quinoa & Chickpea Tabbouleh Salad
  • 20 Delicious Vegan Dinner Ideas
Top 10 Vegan Cookbooks

Copyright © 2025 · Genesis Framework by StudioPress · WordPress · Log in