Vegan From My Head Tomatoes 🍅

Vegan From My Head Tomatoes 🍅

January 19, 2021

Happy January, or should I say Veganuary!  Veganuary is an annual challenge that promotes vegan eating for the month of January.  Eating strictly vegan can feel overwhelming and/or restrictive for some, however, simply choosing plant-based protein foods more often can contribute to overall positive heath.  Plant-based foods tend to be higher in fibre and lower in saturated fat which lowers risk of cancer, heart disease and type 2 diabetes.  I’ve included some kids’ classic favourite dishes in a plant-based version below.  As well, don’t forget to check out our delicious and hearty vegan mini and family meal red lentil curry – perfect for lunch or dinner any day of the week. 

Mac and “Cheese” 

Ingredients: 

  • 1 box pasta, prepared according to package directions
  • 1 ÂĽ cups non-dairy milk
  • 2 Tbsp olive oil
  • 3 Tbsp flour
  • ÂĽ - ½ cup nutritional yeast
  • ½ tsp garlic powder
  • ÂĽ tsp chili powder (omit if you don’t like spice)
  • ÂĽ tsp chipotle powder (omit if you don’t like spice)
  • Salt and pepper to taste
  1. In a small saucepan heat olive oil over medium heat. Add flour and whisk to incorporate.  Continue whisking and cook for 2 minutes.
  2. Add milk slowly, whisking constantly.
  3. Add the garlic powder, chili powder, chipotle powder and salt.
  4. Turn heat to low and cook until sauce thickens, about 8 minutes, stirring frequently.
  5. Remove from heat and stir in nutritional yeast.
  6. Toss with pasta and enjoy!

“Chicken” Nuggets 

Ingredients: 

  • ½ cup rolled oats
  • 1 can chickpeas, not drained
  • 1 tsp onion powder
  • ½ tsp garlic powder
  • ÂĽ tsp ground cumin
  • 1 cup breadcrumbs
  • Salt and pepper to taste
     
  1. Preheat oven to 350° F and line a baking tray with parchment paper.
  2. Blend the oats in a food processor or blender until fine.
  3. Drain the chickpeas over a bowl and reserve the liquid (aquafaba).
  4. Add the chickpeas to the blender with the oats, ½ tsp onion powder, garlic powder, cumin, salt and pepper and 5 Tbsp of the aquafaba.
  5. Blend into a thick pasta leaving some chunks for texture.
  6. In a bowl combine the breadcrumbs and ½ tsp garlic powder.
  7. Roll the chickpea mixture into balls about the size of a tablespoon and then press into nugget shapes.
  8. Dip both sides into the breadcrumb mixture to coat and then place on the baking tray.
  9. Bake for 20 minutes until slightly crispy.
  10. Serve with your family’s favourite dipping sauce and enjoy!

Butternut Black Bean Burger 


Ingredients: 

  • 1 Tbsp ground flaxseed
  • 1 cup black beans, mashed
  • 1 cup pureed butternut squash
  • ⅓ cup onion, diced
  • â…“ cup celery, diced 
  • 2 cloves garlic, minced
  • 1 Tbsp olive oil
  • Âľ tsp Italian seasoning
  • ½ tsp garlic powder
  • ½ tsp dried or fresh parsley
  • ÂĽ tsp salt
  • â…› tsp cayenne pepper
  • 1 ½ cups rolled oats
     
  1. Whisk together the ground flax with 3 Tbsp water and put in the fridge to set.
  2. In a large bowl, combine the black beans and butternut squash.
  3. In a pan over medium heat sauté the onion, celery and garlic in olive oil until soft.
  4. Season the vegetables with the Italian seasons, salt, cayenne pepper, garlic powder, parley and stir to coat.
  5. Combine your flax mixture and vegetables into the bowl with the bean mixture.
  6. Stir until incorporated and then roll into four balls.
  7. Press into burger shapes and refrigerate for at least 15 minutes (this helps them keep their shape).
  8. When ready to eat, heat oil in a pan and cook on each side until the inside is warm and the outside has a golden crust. 
  9. Grab a bun, add your toppings of choice and enjoy!

All recipes inspired and adapted from The Simple Veganista, Veggie Desserts and Peas and Crayons. 

Eat well, be well

Emma Minden, Registered Dietitian, Wholesome GO