https://www.high-endrolex.com/40 oil free | Vegan Recipes from Cassie Howard - Part 3
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Classic Green Monster Smoothie

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Green-Monster

If the 15 year old me could only see me now.. drinking spinach. I would have had my jaw on the floor, that’s for sure.

This smoothie, though – it’s amazing. Chock full of nutritious and delicious ingredients, it’s a surefire way to drink yourself happy!

This recipe is totally customizable, too. Use what you have on hand, but I always suggest a green (kale works well) and a banana (for creaminess), at least. If I really feel like something sweet, I will add in 2-3 dates as well. Or some agave. Or maybe syrup. You get the idea.

Have you had your green monster smoothie today?

Green-Monster-Smoothie

Classic Green Monster Smoothie
 
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Author:
Recipe type: Smoothie
Serves: 1
Ingredients
  • 1 cup almond or soy milk
  • 1 ripe banana, peeled
  • 2 large handfuls of spinach
  • ½ tbsp chia seeds
  • ½ tbsp ground flax seed
  • 1 tbsp nut butter (optional)
  • 3 or 4 ice cubes
Instructions
  1. Add all ingredients (in the order listed) into your blender and blend until smooth.
Notes
*You can also add in 1 tbsp protein powder for an added protein boost! I often add hemp protein to my smoothies.

 

 

Chocolate Covered Pretzel Sticks with Vegan Sprinkles

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Chocolate-Pretzel-Sticks

Mmm, pretzels and chocolate. What could be better?

I made these for my 2 year old’s birthday party and they were a huge hit with the kids and the adults! They’re super simple to make, and you can change up the toppings, too, if you want. Chopped nuts, shredded coconut.. even just the chocolate and no sprinkles would taste yummy!

Chocolate-Covered-Pretzel-Sticks

Chocolate Covered Pretzel Sticks with Vegan Sprinkles
 
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Put these out at a party and I can almost guarantee there won't be any left when the party is over! Easy and delicious - my favourite.
Author:
Recipe type: Dessert, Snacks
Serves: 20 pretzel sticks
Ingredients
  • About 20 large pretzel sticks/rods
  • 1 cup vegan chocolate chips or chunks (I use the Enjoy Life brand)
  • Vegan sprinkles
Instructions
  1. Put a sheet of parchment paper on a large platter or cutting board and set aside.
  2. Using a double broiler on the stove, melt your chocolate. You could also stick your chocolate in a bowl and melt it in the microwave. Just be sure to mix often, and keep an eye on it so that it doesn't burn.
  3. Dip about ½ of each pretzel in the melted chocolate, and immediately roll in sprinkles.
  4. Place on your parchment paper.
  5. Continue until all pretzels are covered, then stick them in the fridge for at least 30 minutes, or until the chocolate has hardened.
  6. Serve at room temperature (serve them too cold and they will be very hard to bite into).

 

 

Mini Garlic Bread Cheeze Toasts

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Vegan Garlic Cheeze Toasts


We recently hosted a birthday party at our house and some of our family & friends came out. It was our first time serving only vegan food, so we were worried that our carnivore friends & family were not going to enjoy anything.

Except vegan food is delicious, duh. We had to stop doubting ourselves, and our food. Our food is awesome.

I came up with a list of foods that most people love, such as garlic bread with cheese, and made the recipe vegan, like these garlic bread cheese toasts.

Cashew-Cheeze-Toasts

Would you believe that every single one of these cheese toasts (I think I made about 20) were gone in a matter of minutes? And we only had about 10 people over at the time. Everyone raved about how good these were, and we surprised them when we said that there wasn’t a lick of dairy in the recipe!

Mini Garlic Bread Cheeze Toasts
 
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Easy, delicious, and vegan. What more could you ask for?
Author:
Recipe type: Appetizer
Serves: 15-20 slices
Ingredients
  • 1 cup raw cashews, soaked for at least 2 hours
  • ½ cup water
  • ⅓ cup nutritional yeast
  • 2 small-medium garlic cloves
  • 2 tbsp lemon juice
  • 1 tsp salt
  • ¼ tsp freshly ground black pepper
  • ½ tsp onion powder
  • 12-inch baguette, sliced
  • fresh parsley for garnish, if desired
Instructions
  1. Add all ingredients (except baguette) into a food processor or high-powered blender and process/blend until smooth.
  2. Transfer mixture to an air-tight container and refrigerate for at least 1 hour.
  3. Pre-heat your broiler.
  4. Spread cashew cheese onto your baguette slices and broil for about 5 minutes, or until the edges of your bread are lightly browned. Watch them carefully so they don't burn!
  5. Sprinkle with fresh parsley, if desired.
Notes
Adapted from Wholly Vegan.

 

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
 
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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!
Author:
Recipe type: Dips/Dressings
Serves: 1 Cup
Ingredients
  • 1 cup raw cashews, soaked for at least 2 hours OR ½ block firm tofu
  • ¼ cup plant milk (I used unsweetened almond)
  • 2 tbsp apple cider vinegar
  • 1 clove garlic
  • ¼ 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
 
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Author:
Recipe type: Pasta
Serves: 4-6
Ingredients
  • 2 cups elbow macaroni*
  • 1½ cups raw cashews, soaked for at least 1 hour
  • 1 small garlic clove, minced
  • 3 tbsp lemon juice
  • ¾ cup water
  • 1½ tsp salt
  • ¼ tsp freshly ground black pepper
  • ¼ cup nutritional yeast
  • ¼ tsp paprika
  • ¼ tsp turmeric
  • ½ 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 ⅓ 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.
*Use gluten-free pasta to make this dish gluten-free.

 

 

 

 

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
 
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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.
Author:
Recipe type: Breakfast
Serves: 12
Ingredients
  • 1 cup whole wheat flour
  • 1 cup kamut flour
  • 4 tsp baking powder
  • ¼ tsp salt
  • ½ cup coconut sugar
  • ¼ cup bran flakes
  • 1 tbs ground flax seeds
  • ¾ tsp vanilla extract
  • ½ 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 ¾ 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
 
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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! Recipe from Oh She Glows.
Author:
Recipe type: Lunch
Serves: 2-4
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)
  • ¾ 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!

 

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
 
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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!
Author:
Recipe type: Beverages
Serves: 1-2
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!