Recipe: Vegan Baked Apples

This healthy comfort food dessert has all the flavors of the holidays… and it couldn’t be easier to assemble!

Serves 6.

Ingredients:

• 3 apples

• ¼ cup (35 g) coconut sugar

• ¼ cup (20 g) rolled oats (gluten-free, optional)

• 1 Tbsp almond butter

• ¼ cup (30 g) slivered almonds

• ½ tsp cinnamon

• ¼ tsp nutmeg

• 1 cup (240 ml) water

Directions:

1. Preheat your oven to 375°F / 190°C.

2. Wash the apples and slice them in half lengthwise (along the core). Scrape out the core with a spoon and place the apple, flesh side up, in a baking dish.

3. In a small bowl, mix together the sugar, oats, almond butter, almonds, cinnamon, and nutmeg. The mixture will resemble a crumble topping.

4. Spoon the mixture into each apple core by heaping tablespoons. Pour 1 cup / 240 ml of water around the apples and place in the oven to bake until cooked through, about 25 - 30 minutes.

5. Remove and serve as-is or with yogurt. So good!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Hana-Photo from Getty Images 

Recipe: Vegan “Meat” Balls

I’ve got a quick & easy plant-based “meat” ball recipe for you today.

One thing I love about this recipe (besides the taste) is that you can change it up with different spices, grains, and/or beans … and you can also form it into burgers.

Try barley or brown rice … pinto beans or chickpeas … taco seasoning or curry. SO DELICIOUS!

Ingredients:

(Makes about 10 “meat” balls)

• 1 15-oz (425 g) can black beans, rinsed

• 2 Tbsp olive oil, separated

• 1 small yellow onion, diced 

• 3 cloves garlic,  minced

• ¼ tsp sea salt

• 2 tsp Italian seasoning

• ½ tsp red pepper flakes (optional) 

• 1 cup (185 g) cooked & cooled quinoa (tip: ⅓ cup (55 g) dry quinoa = 1 cup cooked)

• 2 Tbsp nutritional yeast

• 2 Tbsp tomato paste

• 1 Tbsp coconut aminos

Directions:

1. Preheat your oven to 350ºF/175ºC. Dry off the black beans using a clean kitchen towel or paper towels. Place the beans on a parchment-lined baking sheet and bake for 10-15 minutes, or until the beans feel dry to the touch. Remove the beans from the oven and raise the oven heat to 375ºF/190ºC.

2. While the beans are baking, heat 1 Tbsp olive oil in a large oven-safe skillet over medium heat. Add the onions and saute for a couple of minutes before adding the garlic. Continue to saute until the onions are softened, and then remove the skillet from the heat.

3. In your food processor, pulse together the beans, sauteed onions & garlic, salt, Italian seasoning, and optional red pepper flakes. When it reaches a loose mealy texture, add the quinoa, nutritional yeast, tomato paste, and coconut aminos. Pulse until it barely forms a wet “meaty” dough (not a puree).

4. Taste and adjust seasonings. If you prefer a cheesier taste, add more nutritional yeast.

5. Scoop out 2 Tbsp at a time, forming into balls. Place on a parchment-lined plate and refrigerate for 20-30 minutes.

6. Heat the oven-safe skillet over medium heat. Add 1 Tbsp of oil and when it’s hot, add the “meat” balls. Saute, turning occasionally, until each ball forms a crust around the outside. Place the skillet in the oven and bake for 25-30 minutes until the meatballs turn golden brown.

7. They are ready to serve as-is, or you can simmer them in your favorite marinara sauce for another 5-10 minutes.

8. Serve these with your favorite pasta or zoodles, as a hearty sandwich filling, or as a side dish with veggies.

9. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by etorres69 from Getty Images 

Recipe: Meal Prep Vegan Superfood Bowl

This Superfood Bowl comes together fast using <gasp> convenience foods! 

In just a few minutes, you can have 4 healthy meals ready to go for lunch or dinner.

If you want to add more protein, just add 3-4 ounces (80-115 g) of chopped rotisserie or grilled chicken to each serving. 

NOTE: You don’t have to buy pre-made ingredients – you can cook everything from scratch ahead of time if you want!

Makes 4 servings.

Ingredients:

• 8 oz (250 g) package of microwavable quinoa (or 2 cups/125 g cooked)

• ½ cup (120 g) of hummus

• 2 Tbsp fresh lemon or lime juice

• 5 oz (140 g) package baby spinach, rinsed

• 8 oz (225 g) package cooked refrigerated baby beets (produce section)

• 1 cup (140 g) frozen shelled edamame, thawed

• 1 avocado (slice right before serving)

• ¼ cup (30 g) unsalted toasted pepitas (pumpkin seeds)

Directions: 

1. Prepare the quinoa according to the package directions.

2. While the quinoa cools, make the dressing: whisk together the hummus and lemon/lime juice. If it’s too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside.

3. Divide the spinach among 4 reusable containers. In each container, add a quarter of the quinoa, beets, edamame, and pepitas. 

4. When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices.

Yum!

I hope this recipe makes your lunches easier and more delicious.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva from Illia Kaminetskyi from Getty Images