Beet Hummus

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Spring weather is finally here! Warmer weather motivates me to make light and simple food. If you haven’t tried beet hummus yet, you are missing out! It can be used as a dip or a spread and pretty much goes with everything. The bright pink color is stunning and brightens up any meal. Beets can be messy to handle because the color will stain everything. I usually try to wear food safe gloves while handling them and try to make sure that I wipe off anything they come in contact with quickly. I find that boiling beets is an easy way to cook to them. Once they are cooked and cooled, the peels come off very easily – you don’t need a peeler. Cooked beets have a buttery, slightly sweet flavor. They are very low in calories and fat yet still very filling. They are high in fiber and also vitamin C. I added chickpeas to my recipe in order add some protein and extra fiber to this tasty dip. The tahini is the secret ingredient that brings an irresistible flavor and depth to this recipe. Beet hummus goes with fresh vegetables like carrots and cucumbers as well pita chips or pita bread. I like to spread it on my toast in the morning and also use it on sandwiches. Beet hummus is great as a healthy appetizer or snack. If you are short on time, you can use about 1.5 cups of pre-cooked beets instead of cooking them yourself. This recipe can also be made ahead of time and stored in the fridge until you’re ready to serve it. I love beet hummus and actually prefer it over regular hummus these days. As always, if you make this recipe let me know how it turns out by posting a picture on Instagram or Facebook and tagging @thefriendlyepicurean or pin this recipe on Pinterest.

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Beet Hummus

  • Servings: 6
  • Difficulty: easy
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Ingredients

  • 3 small beets
  • 1 (15oz) can of chickpeas, drained and rinsed
  • 2 tbs tahini
  • 2 small cloves of garlic
  • 2 tbs extra virgin olive oil
  • 2 tbs fresh lemon juice
  • 1/4 tsp cumin
  • 1/4 tsp paprika
  • 1/2 tsp salt plus more to taste
  • 1 tbs chopped parsley (optional topping)
  • 1 tsp sesame seeds (optional topping)

Directions

Wash beets thoroughly and place in a medium sized saucepan with enough water to cover them. Bring to a boil, then lower heat and simmer for about 45-50 minutes. Beets swill be fork tender when done. Submerge beets in cold water. Remove peels with your hands once beets are cool to touch. Cut beets into quarters and place in food processor along with chickpeas, tahini, garlic, olive oil, lemon juice, cumin, paprika, and salt. Process in food processor until smooth. Add more salt to taste. Transfer to a serving bowl and top with parsley and sesame seeds before serving. May store in an airtight container in the fridge for up to 5 days.

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Bang Bang Cauliflower

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Bang Bang cauliflower is one my favorite dishes. I would say it’s the Asian inspired version of Buffalo cauliflower. I first tried it at a restaurant a few blocks from my apartment and fell in love with the flavor of the sauce. The restaurant version is really tasty but deep fried. My version is a little healthier because it’s baked and uses panko breadcrumbs to add some crunch. Because this recipe is dairy free, there’s no egg involved. I used vegan butter instead of egg to make the breading stick. The butter allows some of the panko to stick but it’s still a light coating. Panko breadcrumbs are used in a lot of Asian dishes as breading. They are made differently vs. traditional breadcrumbs and are light, airy, and very crunchy. A little goes a long way! The sauce is really the star of this dish and somewhat addictive! It’s tangy, spicy, and creamy and pairs really well with the crispy, hot cauliflower. I love the added freshness and flavor of the green onions on top, but you can certainly serve this dish without them. The versatile sauce also goes well with other vegetables and can be used as a dip for almost anything including tofu, tempeh, or dumplings. It’s really easy to make and the fresh lime juice really kicks up the flavor. Sweet chili sauce is not hard to find in any grocery store and adds a little touch of sweetness to the sauce. Feel free to adjust the ingredient proportions of the sauce to your preference! You can add more Sriracha sauce to taste depending on how spicy you like your food. The soy sauce adds some salt to the sauce – feel free to add a little more of that to taste as well. Adding less vegan mayonnaise will thin out the sauce. This colorful and spicy dish is perfect as a vegan appetizer at your next dinner party. If you make Bang Bang Cauliflower make sure to take a picture and tag @thefriendlyepicurean on Instagram and/or Facebook or pin this recipe on Pinterest!

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Bang Bang Cauliflower

  • Servings: 4
  • Difficulty: easy
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Ingredients

  • 1 large head of cauliflower (about 10 cups of florets)
  • 1/4 cup vegan butter, melted (such as Earth Balance brand) or canola oil
  • 1.5 cups panko breadcrumbs
  • 1/4 cup + 2 tbs vegan mayonnaise (such as Vegenaise brand)
  • 1 to 2 tbs Sriracha sauce
  • 1 tbs sweet chili sauce
  • 1 tsp soy sauce or tamari
  • 1 to 2 tbs fresh lime juice
  • canola oil spray
  • 1/4 tsp salt (add more to taste)
  • 3 tbs chopped green onions (optional topping)

Directions

Preheat oven to 420F. Spray two baking sheets with canola oil spray and set aside. Cut cauliflower into even and small sized florets. In a large bowl toss cauliflower with butter (or oil), making sure all florets are evenly coated so that the panko can stick to them. Place panko breadcrumbs in a shallow bowl. Roll florets in panko breadcrumbs and place on baking sheets, making sure cauliflower pieces are not touching. Spray cauliflower with canola oil spray. Bake cauliflower for 20 minutes, then flip cauliflower pieces carefully with tongs or a spatula, and bake for another 10-12 minutes. Cauliflower and panko coating will appear golden brown when done. After baking, sprinkle cauliflower with salt and add more to taste. While cauliflower is baking, prepare the sauce. Whisk together mayonnaise, Sriracha (add more or less depending on desired spice level), sweet chili sauce, soy sauce, and lime juice until smooth. Place cauliflower in a large serving bowl/platter and top with sauce and chopped green onions. Serve while hot. Consume within 1 day of preparing (panko will lose its crunch). Extra sauce may be stored in the fridge for up to 3-4 days.

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Banana Bread Overnight Oats

I don’t know about you, but I am always rushing in the morning. I usually use my Nespresso machine for a quick espresso and have to head out the door. This is why I like to have a healthy breakfast that’s ready to go in minutes. Overnight oats are a healthy and delicious way to satisfy your cravings for something sweet in the morning. There are endless fun variations that are often dessert themed. The addition of plant based protein powder in this recipe makes it extra nutritious! This recipe is balanced with protein, fiber, and omega 3’s from the chia seeds. The fiber and protein help to curb your hunger in the morning and keep you going until your next meal. Overnight oats are ready in 10 minutes but do require refrigeration for at least 6 hours. This allows the chia seeds to expand and the oatmeal to soften without cooking. These oats remind me of banana bread without all the added fat and baking time! If you need to use up ripe bananas, this is the perfect recipe. I like to warm up my overnight oats in the microwave for a few seconds when it’s cold outside but they are delicious cold as well. Add some fresh banana slices and chopped walnuts for some additional texture and flavor. If you make banana bread overnight make sure to take a picture and tag @thefriendlyepicurean on Instagram and Facebook or pin this recipe on Pinterest!

Banana Bread Overnight Oats

  • Servings: 1
  • Difficulty: easy
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Ingredients

  • 1/2 cup oats
  • 1 tbs chia seeds
  • 1 cup almond milk
  • 1 scoop vanilla vegan protein powder (such LivWell Nutrition brand)
  • 1/2 ripe banana, mashed
  • 1 tbs agave syrup
  • 1/4 tsp vanilla extract
  • cinnamon to sprinkle
  • nutmeg to sprinkle

Directions

Whisk together oats, chia seeds, and almond milk in a mason jar or small bowl. Add protein powder, mashed banana, agave syrup, and vanilla extract and stir until combined. Sprinkle with cinnamon and nutmeg and refrigerate overnight. Serve cold or warm. Should be consumed within 1-2 days of preparing.

Plant Based Eating Guide: All About Tofu

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Matar tofu

I have a lot of friends who ask me about how to start eating less processed, plant based meals at home. So I wanted to start a series of cooking guides in order to demystify the process. Plant based eating doesn’t have to be difficult or expensive. I see a lot of people who maybe are not prepared and decide to take the plunge but end of being hungry or not get enough nutrients. Figuring out what to eat can be daunting – especially if you’re a busy person! You don’t have to shop at expensive grocery stores to go plant based. You also don’t have to go 100% plant based right away. Gradually swapping out animal products makes sense so that you don’t waste food or have to bring home 10 bags of groceries on one day! I wanted to start with tofu. Tofu is widely available these days. It’s made from soybean curd and used in quite a few Asian dishes. Tofu does not necessarily need to be cooked and can be eaten straight out of the package but is flavorless. It also comes in different forms: silken, firm, extra firm, high protein, sprouted, etc. The softer, silken kinds can be found in the Asian pantry aisle (not refrigerated) and are used for things like smoothies, quiches, sauces, and cheesecakes. Silken tofu can can be put in a blender because it doesn’t hold its shape. Firm tofu is great for crumbling. It can be used as a substitute for scrambled eggs. Extra firm tofu will hold its shape and is good for grilling, pan frying, stir frying, deep frying, and baking. High protein tofu is very dense and packs more grams of protein per serving (it is not typically stored in water so you won’t need to press it). Sprouted tofu is made with sprouted soybeans – one manufacturer states it is “easier to digest”. I haven’t noticed much difference between it and regular tofu. Because fresh tofu comes packaged in water, it is water laden. This can make cooking it tricky and may slow down the process. This is why fresh tofu should be “pressed” before using. By this, I mean allowing the water to seep out using a clean towel. Simply wrap the tofu in a clean kitchen towel and allow it to sit in a colander to drain. Some people will place a heavy object over it to squeeze more water out. You only need to press tofu for about 10 minutes. After pressing it, you can slice firm/extra firm tofu into “steaks”, cube it, or crumble it before cooking. Deep fried tofu is delicious but it’s, of cours,e much higher in fat. I don’t deep fry anything so if you’d like to use this method, I would recommend a high heat friendly oil such as peanut oil or canola oil. You can achieve the same crispiness of deep frying by cutting your tofu into 1″ cubes, brushing it or spraying it with oil, and baking it on a baking sheet at 425F for about 30 minutes. Make sure to flip it halfway through baking. You can also crumble tofu with a fork or with your hands to make a breakfast scramble. Crumbled tofu can be pan fried in some oil for a high protein breakfast. Tofu “steaks” can be marinated and grilled. Just cut the tofu in half lengthwise and marinate it for a few hours prior to grilling. Stir frying tofu in a pan takes a lot of time. The tofu will eventually brown and become crispy but you’ll have to use a lot of oil. Using a wok makes this a little quicker since the wok will be much hotter than a regular saute pan. My favorite brand of tofu is by Phoenix Bean (aka Jenny’s tofu). This Chicago based company makes high quality, non-gmo tofu that has a distinct taste vs. other brands of tofu. You can also buy marinated, baked tofu that is ready to eat at places like Trader Joe’s and Whole Foods. Chipotle has a delicious meat alternative protein called “sofritas” that is made with tofu. I think it’s important make sure your tofu is non-gmo and organic. It’s also important to note that soy products such as tofu contain weak, plant based estrogens known as phytoestrogens. Studies on the health effects of phytoestrogens do not suggest that it is harmful to most people but this is controversial. How soy consumption affects an individual’s health depends on their personal health history, age, gender, how much soy is consumed, and what type of soy is consumed. Talk to your doctor if you have any concerns about adding tofu into your diet. Generally, very processed soy does not have the same health benefits as less processed soy such as tofu. Beware of meat substitute foods such as soy “chicken” tenders that are high in protein but very processed. I prefer to keep my consumption of these types of foods at a minimum because a plant based diet that is high in processed foods is much less healthy than a plant based diet that is minimally processed. I usually incorporate tofu into my diet several times a week. Tofu is high in protein, low in carbohydrates, and lower in fat and calories vs. meat protein. Tofu is a great source of iron and calcium. Tofu also contains a good amount of omega 3’s. Below are some of my favorite tofu recipes to get you started!

Matar Tofu

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This dish uses extra firm cubed tofu that is baked.

Tofu Chorizo Breakfast Tacos

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These tacos use crumbled firm tofu.

Quinoa Fried Rice with Tofu and Vegetables (with video)

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This recipe uses stir fried tofu cubes.

Spicy Peanut Soba Noodles with Crispy Tofu

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Soba Noodles with Tofu

Red Curry with Tofu and Vegetables

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Red Curry Tofu

Bourbon Spiked Vanilla Pudding (vegan)

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Vanilla Pudding Made with silken tofu.

Potato and Kale Tart (vegan, gluten free)

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Potato and Kale Tart Made with silken tofu

 

Vegan Split Pea Soup

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Winter in Chicago has me on a comfort food kick! I’ve been craving things like soup, pasta, and roasted vegetables lately. Split pea soup has always been one of my favorite things. Vegetarian or vegan split pea soup is hard to find unless it’s homemade. The traditional version uses ham for flavor but I think the vegan version is fantastic! Split pea soup may not have the best color but it’s so tasty and filling. I made a big batch of it this weekend and it’s been keeping me happy all week! Split peas are the same as regular sweet peas. They are the dried and split version and are packed with protein and fiber. They’re low in calories and, in my opinion, are less gas producing than other beans such as kidney beans. You don’t need to soak them ahead of time but make sure to wash them and sort out any debris. The peas typically will need about 45 minutes to 1 hour to cook all the way through. They will be uniform in color and not light in the center once they are done.

Split green peas

I like my split pea soup to be smooth instead of chunky so I used an immersion blender to finish it. You can skip this step if you prefer it to be chunky. Split pea soup has a unique, savory, herb-y flavor that is so delicious and satisfying. The garlic thyme croutons and pea tendrils add texture, crunch, and freshness. You can find the recipe for the garlic and thyme croutons in a separate blog post (click here). This is an inexpensive meal or side dish if you are on a budget. You can also make your own vegetable broth if you have time. Homemade vegetable broth is so much better tasting vs. the store bought version. I simply brought one onion, a potato, one carrot, one stalk of celery, and a bay leaf to boil in about 6 quarts of water and let it simmer for about 1.5 hours. I then strained out the vegetables and bay leaf and stored the extra broth in the fridge. If you buy broth from the store, I recommend a brand called Saffron Road. Their vegetable broth is actually really tasty! I’ll be making split pea soup again this winter because it’s so easy and good! If you decide to cozy up with this recipe make sure to take a picture and tag @thefriendlyepicurean on Instagram and Facebook or pin this recipe on Pinterest!

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Split Pea Soup

  • Servings: 6
  • Difficulty: easy
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Ingredients

  • 1 lb split green peas (about 2 1/4 cups)
  • 8 cups vegetable broth
  • 1 large onion, finely chopped
  • 1 large carrot, diced (about 1 cup)
  • 3 stalks of celery, diced (about 1 cup)
  • 2 large cloves of garlic, minced (about 2 tbs)
  • 2 tbs olive oil
  • 1 tbs chopped, fresh thyme
  • 1 bay leaf
  • 1/2 tsp salt plus more to taste
  • 1/4 tsp freshly ground black pepper
  • 1 package of fresh pea tendrils (optional garnish)
  • garlic and thyme croutons (optional garnish)

Directions

Heat olive oil on medium heat in a large Dutch oven or sauce pan. Add onions and cook until translucent and soft, about 6 minutes. Add garlic and cook until fragrant, about 3 to 4 minutes. Add carrot and celery and cook for about 5-6 more minutes. Add thyme and cook for about 1-2 minutes. Next, add green peas and saute for about 1-2 minutes. Add broth, bay leaf, salt, and black pepper and bring to a boil. Once boiling, lower heat and simmer, partially covered, for about 45 minutes to 1 hour, stirring occasionally. Peas will be uniform in color when done. Use an immersion blender to puree soup to desired smoothness or carefully transfer to a blender in batches to puree (optional step). Add more salt and pepper to taste. Top with fresh pea tendrils and garlic and thyme croutons before serving. May store in the fridge for up to 5 days.


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Garlic and Thyme Croutons

I could eat croutons all day as a snack! They are so flavorful, crunchy, and delicious. I put them on everything – including salad, soup, and even on avocado toast! Homemade croutons are SO easy to make. They are also way tastier than store bought ones. There are so many variations to this recipe. You can use your favorite herb instead of thyme. Rosemary would work just as well! I like these croutons a lot with my vegan split pea soup recipe. They are amazing on almost everything, especially salad! Make sure you use bread that has been sitting around for at least 2 to 3 days. I used an Italian bread I found at Trader Joe’s but any type of bread would work with this recipe. This is a delicious way to make use of extra bread and herbs. I will be making lots of variations of croutons this winter to go with my soups or just to snack on!

Garlic and thyme croutons with vegan split pea soup.

Garlic and Thyme Croutons

  • Servings: 6
  • Difficulty: easy
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Ingredients

  • 6 slices of 3 day old bread, cut into 1 inch cubes (about 6 cups)
  • 2 tbs chopped, fresh thyme
  • 2 large cloves garlic, minced (about 2 tbs)
  • 1/4 tsp salt plus more to taste
  • 3 tbs olive oil
  • olive oil spray

Directions

Preheat oven to 375F. Grease a baking sheet with olive oil spray and set aside. Cut bread into 1 inch cubes and place in a large mixing bowl. Whisk together olive oil, garlic, and salt in a small bowl. Toss bread cubes with olive oil mixture, making sure bread is coated evenly (add more salt to taste if desired). Spread bread cubes in a single layer on baking sheet and bake for about 12-15 minutes or until golden brown and crispy. Allow croutons to cool completely before storing. Make sure to store croutons in an airtight container or Ziplock bag. May store in the pantry for up to 4 days.