Add some healthy meals to your recipe repertoire by learning to prepare simple vegan dishes. Use organic ingredients whenever you can to make the dishes even better for your family and for the environment. Vegan means no animal products whatsoever, including cheese, eggs and honey. If you crave a bit of cheese or cream, you can find vegan versions in many health food stores.
Organic Vegetable Curry
Mince a clove or two of organic garlic and combine with 1 tsp. ground coriander and 1/2 tsp. ground black pepper. Heat about 1 tbsp. oil in a 4-quart or larger saucepan, then add the garlic mixture. Cook until fragrant. Be careful that you do not burn the garlic. Add 1 tbsp. curry powder to the saucepan, and stir to mix in. Add 2 cups of chopped starchy organic potatoes and 2 cups of organic carrots, onions and bell peppers along with 2 cups of organic vegetable broth. Simmer the vegetables for at least 5 minutes. You can simmer them for longer if you would like, and it will not affect the taste or texture of the curry. Pour a 14-oz. can of organic coconut milk, a 14-oz. can of organic petite diced tomatoes into the saucepan. Stir in 2 cups chopped organic cauliflower or broccoli. Add one 14-oz. can of your choice of beans, such as chickpeas or white beans. You can also add 14 oz. of drained and cubed organic firm tofu instead. Bring the mixture to a simmer again and cook for another 20 minutes, until thickened. Serve over brown rice. You may want to add a bit of spice to the curry if it is not hot enough for you. Reduce the amount of fat by using a low-fat coconut milk.
Blended Veggie Soup
Blended vegetable soup is a simple, quick way to make sure your family gets enough vegetables in their diet. Heat a sauce pot over medium heat, and add 1 tbsp. oil. Place an organic chopped onion in the pot and cook until translucent. Add a few cloves of minced garlic if you would like and cook until fragrant, then add about 1 lb. of your favorite vegetables. Experiment with different kinds of vegetables to see what you like. You may want to try sweet potato, carrots, winter squash or broccoli. Pour in about 6 cups of organic vegetable broth along with the vegetables. Simmer for about 20 minutes, until the vegetables are soft. Blend the soup with an immersion blender. Taste it and add salt, ground pepper or dried herbs to your liking. Serve with organic vegan croutons or bread.
Vegan Tacos
Turn your average family dinner into a healthy fiesta by serving vegan tacos. To make the tacos, heat 1 lb. veggie crumbles or beans in a skillet. Make sure you use organic crumbles or beans. Sprinkle vegan taco seasoning and 1/2 cup of water over the crumbles or beans. Stir to incorporate the seasoning. Cook until warmed through, and most of the water has evaporated. While the crumbles or beans cook, heat hard taco shells in a 350-degree F oven for about three minutes, or according to package directions. You can also use fresh, soft corn tortillas. Spoon about 2 or 3 tbsp. of the beans or crumbles into the shells or tortillas. Top the tacos with organic sliced radishes, shredded romaine lettuce, chopped onion, tomatoes and bell peppers, or any other topping you would like. If you crave something dairy-like, try adding a dollop of organic vegan sour cream or shredded vegan “cheese.”
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