Vegan Barbecue Sauce

Makes 2 cups

Ingredients

One 6-ounce can tomato paste

1/2 cup pineapple juice

1/4 cup pure maple syrup

3 Tbsp low-sodium soy sauce or liquid aminos

2 Tbsp apple cider vinegar

2 Tbsp stone-ground mustard

1 Tbsp minced ginger

1 to 2 cloves garlic, peeled and minced

1/2 tsp chipotle powder

1/2 tsp paprika or smoked paprika

1/2 tsp freshly ground black pepper

1/4 tsp onion powder 

1/4 tsp cayenne pepper

Method

1. combine all ingredients in a blender and blend on high until smooth

2. Serve immediately or keep in an airtight container in the refrigerator for up to 4-5 days

Variations

We used 1/2 tsp onion powder and 1 Tbsp of onion flakes.  We also put half of the maple syrup that was called for.

Source:  Forks over Knives The Cookbook by Del Sroufe

Vegan Balsamic Dressing

Ingredients

1 c balsamic vinegar

3 tbsp water

1/3 c tahini

3/4 dijon mustard

1/4 c maple syrup

1 tsp garlic, minced

salt and pepper

Method

Mince garlic and combine ingredients in a medium bowl and mix until smooth

Lemon Tahini Sauce / Dressing

Ingredients

1/4 c tahini

2 Tbsp lemon juice

2 Tbsp water

2 clove garlic, minced

salt

pepper

Method

Mince garlic and combine all ingredients in a small bowl and mix until smooth.

Source 

Spicy Peanut Sauce

Ingredients

3-4 Tbsp Water

⅓ cup creamy peanut butter

1 tsp Chili Garlic Sauce

1 Tbsp liquid aminos

3 Tbsp lime juice

2-3 Tbsp maple syrup

Method

Add chili garlic sauce, peanut butter, liquid aminos, lime juice and maple syrup and mix well.

Add water, 1 tbsp at a time so the sauce doesn’t become too thin.

Printable Version

Tahini, Citrus, Mustard

Ingredients

1 Tbsp tahini

1 Tbsp whole grain mustard

1/4 cup citrus juice (lemon, lime, OJ, tangerine, etc.)

dash of onion powder

dash of garlic powder

dash of black pepper

options: 

dash of smoked paprika

red pepper chili flakes

cumin &/or turmeric

1/4 cup chopped herbs (suggestions:  basil, oregano, mint, dill, lemon verbena)

Method

Add all to a plastic container w/ lid and shake to combine. 

Ideas

I am growing lots of herbs in my garden. I use whatever is around like. Dried herbs would work if you don't have fresh around.

Great sauce recipe for steamed or roasted veggies:

• Steamed broccoli over farro & chickpeas
• Roasted kohlrabi & beets over quinoa & pinto beans
• Roasted squash over red lentil pasta w/ fresh arugula
• Steamed green beans over brown rice w/ black beans & diced cherry tomatoes

Banana PB Cocoa

 ​Ingredients:

2  whole ripe bananas

3-5 tbsp  cocoa powder

1 tbsp  maple syrup

¼ cup  peanut butter (nothing but peanuts)

3 cups  unsweetened vanilla almond milk

½ cup  ice cubes

Variations:  sub vanilla coconut milk for almond milk

More ice, make sure almond/coconut milk is cold, or freeze bananas

Nutrition Facts

498 cal

71 g carbs

21 g fat

12 g protein

​Method:

1. Blend bananas with cocoa powder, maple syrup, and peanut butter.  Process until mashed.

2. Add almond milk and ice, blending until smooth.

3. Garnish with shredded dark dairy-free chocolate.

Variation:  add milk in step 1.

Source: Whole Foods Plant Based Cookbook for Longevity: Plant Based Healthy Meal Prep Featuring a 10 Day Eat Real Food Plan (found on Amazon Kindle) by Paul Griggs

Cozy Vegan Chili

 ​Ingredients:

1-2 tbsp  EVOO or water
1  yellow onion, chopped
4  cloves garlic, minced
1  sweet potato, cubed
2  carrots, sliced

3  celery stalks, sliced
2  red bell peppers, chopped

1 tsp  cumin
½ tsp  cinnamon
1 tsp  each sea salt and pepper
2 tbsp  unsweetened cacao powder
2 tbsp  hot chili powder
1 tsp  paprika

28 oz  canned diced tomatoes
1 C  water or vegetable broth
¼ C  tomato paste
4 oz  chipotle peppers in adobo sauce, chopped
1 tbsp  balsamic vinegar
1 tbsp  soy sauce or liquid aminos

14 oz  can kidney beans, drained
14 oz  can pinto beans, drained
14 oz  can black beans, drained

1 cup  yellow sweet corn
1 lime, juiced
1 tbsp maple syrup
1 tbsp sriracha optional
2 C baby spinach, roughly chopped
1 C fresh cherry tomatoes, halved

Garnish:

Sliced Jalapeno 

1/2 bunch cilantro, chopped

​

Method:

1. Heat 1 tbsp olive oil or water in a large Dutch oven over low heat.

2. Add in onion and garlic and sauté until fragrant.
Add in sweet potatoes, carrots, and celery and sauté for 5 minutes.
Add in bell peppers and sauté for another 2-3 minutes.

3. Add in all seasonings, including cacao, and sauté for about 30 seconds, adding a little extra oil or water if needed.

4. Pour in tomatoes, water or broth, tomato paste, chipotle peppers, balsamic vinegar, and soy sauce. Stir to combine. Add all beans. Bring to a boil. Reduce heat and simmer for 15 minutes.

5. Add in remaining ingredients and stir to combine. Gently simmer for 5 minutes until corn is heated through, tomatoes have softened, and spinach has wilted.

6. Season to taste by adjusting sriracha, maple syrup, salt, pepper, and lime juice. Serve hot topped with desired toppings and garnish.

Serves 8-10

Variations we made: When selecting canned items, go salt free or low sodium.

Source