Knead to Cook

Food & fitness obsessed girl.

Hearty Lentil Stew. Vegan. GF.

by Filed Under: Gluten Free, Lentils, Soups, Stews, Vegan, Vegan proteins, Wheat Free

Right now, I’m finding using up pantry essentials for our dinners quite cathartic. I feel like I’m hoarding my fresh veggies for my salads and focusing on beans and lentils with quinoa or rice as our main meal. Plus saving money where we can, during this unsure time, is necessary.

I’ve been off from work recovering from yet another knee surgery. My husband is still going into work daily. Both of our daughters are still doing classes online and working outside of the home as well. In fact our oldest remained at school in her apartment to remain at work. Such a weird time. I’m hoping you are getting into the kitchen to whip up some good comfort food even if you aren’t a cooking fan. This dish is very easy and forgiving. A great place to start 🙂 I served it with some fresh homemade dinner rolls which everyone loved.

Ingredients:

Olive oil to coat your pan
1 yellow or red onion, diced
3 large carrots, chopped
1 stalk of celery, chopped (keep the leaves and add them as well)
6 cloves of garlic, minced
1 large potato, I used a purple sweet potato but a white potato will work as well*
2.5 cups of green lentils, washed and drained
1 tsp of dried oregano
1-2 tsp of smoked paprika
1 tsp of smoked or regular salt
A few cracks of fresh pepper
1 tsp of liquid smoke
8 cups of vegetable broth
2 tbl of tomato paste
1 tbl of apple cider vinegar
1 cup of frozen kale

Method:

Into a large stock pot, add a drizzle of olive oil to the bottom of the pan over medium heat. Add your onions, carrots and celery to cook for 6-8 minutes stirring often. Add your garlic and cook for 1-2 minutes. Then add your potato, lentils, seasonings, smoke, broth and paste. Stir to combine. Bring to a boil and then reduce to a low simmer and cover your pot. Cook until the lentils are softened throughout. Prior to serving add your acv and frozen kale. Stir to combine. Taste and add additional s&p as desired.

*When choosing your potato the sweet version will add a slight sweetness to the dish. The purple potato also makes the stew dark. A white or Yukon will not add sweetness and will keep the stew more red/tomato colored.

I hope you enjoy this dish. It’s better the day after as the flavors will develop more. We served over basmati rice along with some fresh dinner rolls.

Sending you all of my love~

— Knead to Cook

Sweet & Spicy Sticky Soy Curls.

by Filed Under: Beans, Brunch, Evolution Power Yoga 40 Days, Gluten Free, Sauces, Vegan, Vegan proteins, Wheat Free

I was recently introduced to soy curls and I’m fully addicted. I mean they freakishly have a vibe of chicken but not in that off-putting kinda way but oh my gosh they absorb marinades and flavors! I’m so excited for the limitless recipe ideas. This recipe is very easy. Takes only 15 minutes to prep. I store in the fridge and use on salads or in bowls all week.

In the midst of food prep here so I’m going to get this recipe up so I can share the goodness with you all.

Ingredients:

1 bag of soy curls (I buy them on Amazon here)
Water for soaking
1/4 cup of corn starch
Salt
Olive Oil for the pan

Sauce:
1/3 cup of chili sauce (you can use 3 tbl if you prefer less spice)
1/4 cup liquid aminos or soy sauce
2 tbl of maple syrup
1 tsp of toasted sesame oil

Optional: green onions, black or white sesame seeds

Method:

Soak your soy curls in fresh water for about 10 minutes. Drain and rinse. I allow to dry out in the colinder for a few minutes. Place them in a bowl and toss with your corn starch. Coat well. In the meantime, heat a pan with either spray olive oil or drizzle a few glugs in your pan and allow to heat over medium heat. Once hot, add your soy curls and stirring occasionally to ensure browning. While cooking, whip up your sauce in a bowl. Once the soy curls are browned, add in your sauce and toss to coat. Turn off heat. I garnished with black sesame seeds and chopped green onions.

Serve in a salad, bowl or atop of brown rice.

This dish is perfect in a bowl, salad or atop rice or quinoa. I hope you enjoy it as much as we do. And be aware…. you’ll stand at your stove eating it straight from the pan! 🙂

— Knead to Cook

Easy Tahini Granola. Vegan. GF.

by Filed Under: Breakfast, Brunch, Evolution Power Yoga 40 Days, Gluten Free, Holiday Baking Ideas, Nuts, Pantry, Vegan, Vegan proteins, Wheat Free

Meal prepping on Sundays often includes me making breakfast for the week. Granola serves so many purposes for us. I tend to snack on it or add it to my smoothies or yogurt. Bill eats it for cereal in the morning. Granola is so incredibly easy to make and stores perfectly in your pantry. One batch of this granola will easily last a week or two! I prefer to store it in glass containers or my OXO plastic cereal container.

This recipe is super flexible so don’t stress if you’re missing an ingredient or if you wish to add something else you love.

Ingredients:
3 cups of organic rolled oats
1/2 cup of the following nuts: cashews, pecans, pepitas and walnuts
2 tbl each of chia, sesame seeds and hemp hearts
1 tsp of salt
1 tsp of ground cinnamon
1/2 cup tahini
1/2 cup of maple syrup
2 tbl oil (olive or coconut)

Method:

Preheat your oven to 325 degrees. Either line your sheet pan or spray with oil to prep. Set that aside. Into a bowl add the oats, nuts, seeds, salt and cinnamon. In a bowl or small pot, add tahini, maple syrup and oil. Warm in a microwave or on the stove until blended. Pour over your oat mixture. Stir well.


Spread out on an even layer on your baking sheet. Bake for 20 minutes, then stir. I baked for an additional 10 minutes or until golden. Keep a watchful eye because it will burn quickly.

Allow to cool on the baking sheet then store in your container. No need to refrigerate. Enjoy with your favorite plant-based milk, over vegan yogurt or as a snack.

— Knead to Cook

Salted Chocolate Almond Butter Protein Smoothie. Vegan.

by Filed Under: Breakfast, Gluten Free, Smoothies, Vegan, Vegan proteins, Vitamix, Wheat Free

I’ve been a long time fan of the high protein smoothie. Once I started working outside the home – packing up a smoothie in my Yeti was the perfect solution. I hate taking breaks so I can walk around drinking this and be filled for hours on end.

I’ll provide options below for optional substitutions as well. This smoothie is creamy and very filling. I typically eat a lot in the a.m and afternoon and have a smoothie for dinner if I don’t work. I go to bed so earlier that this is easier for me to digest.

Okay let’s get this ball rollin’…

Ingredients:

1.25 cups of unsweetened nut or oat based milk
1 scoop of Vega Sport Vanilla or Chocolate
1 tbl of raw cacao powder (you can omit this if you use chocolate protein powder)
1 tbl of nut butter (I use my own recipe)
1 tbl of chia seeds
Optional:
1 frozen banana
1/2 avocado
1/2 zucchini
1 pinch of salt
Ice cubes (3-4)

Method:

Put all of the ingredients into a high-powered blender. Blend it all until creamy. You can drink straight away or store in a travel mug for the next day.

— Knead to Cook

Easy Sheet Pan Fried Rice and Tofu. Vegan. GF.

by Filed Under: Evolution Power Yoga 40 Days, Gluten Free, Vegan, Vegan proteins, Wheat Free

I saw this Katie Lee recipe somewhere online and knew immediately that I had to try it. Of course, I opted to tweak by my taste preference and the result was unbelievably tasty. I cannot believe how easy this recipe was and she once again, blew it out of the water! I made it in one bowl and baked it a bit longer because we love crispy rice… heaven. Turns out the leftovers were equally tasty. This one will be on repeat for sure!

Ingredients:
1/4 cup plus 2 tablespoons liquid aminos
2 tablespoons of hot chili or hot olive oil (I have a spicy olive oil I used)
2 tsp of toasted sesame oil
1 tbl of chili paste
5-6 cloves garlic, minced 
One 1-inch piece fresh ginger, peeled and grated 
2 cups cooked or leftover rice 
2 extra firm blocks of tofu (I used Wildwood), drained and cut in cubes
1 small bag of frozen veggies (I used a veggie/lentil blend from Whole Foods)

Method:
Preheat your oven to 375 degrees. Line your sheet pan with a sheet of parchment.
Into a bowl, add all of your ingredients and stir well.
Spread your mixture into one even layer on your pan.
Bake for 12 minutes covered with foil.
Then remove foil and bake for an additional 20-25 minutes until the rice is toasted up and crispy.

Enjoy!

— Knead to Cook

Overnight oat chia protein pudding. Vegan. GF.

by Filed Under: Breakfast, Evolution Power Yoga 40 Days, Gluten Free, Snacks, Vegan, Vegan proteins, Wheat Free

Hey there kids! I hope your 2020 has been starting off nicely. I’ve been on an organizing tirade and have managed to clean out so much of my house. Once that was done, I went back to work with a very heavy schedule. So this week I’ve been meaning to shoot and schedule to share this recipe. It’s been my go-to for about 4 months now. I’ve tinkered with different amounts but this version is perfection. Adjusting the milk is key if you prefer it looser or thicker. See notes below.

Ingredients:
2 tbl of rolled oats – I use organic and gluten free
2 tbl of black chia seeds
2 tbl of Vega Sport vanilla protein
1 – 1.25 cup(s) or more of your favorite plant-based milk, unsweetened

Method:

This recipe is incredibly easy but you must follow the correct order or the chia will adhere to the bottom of your jar and will be like cement! I add the ingredients as I have listed. Once the milk is in there I place the lid on and shake really well. Allow to sit on the counter for a few minutes. Occasionally give the jar(s) a shake to mix up the chia – it sinks before it becomes gelatinous. Once you see it thickening up – around 4-5 minutes, give one more good shake and put in the fridge. I make 4 at a time and leave in the fridge all week. I eat one a day for breakfast. I top with fresh berries, pomegranate seeds and my homemade nut butter. Whatever you wish.

*The milk amount is quite subjective. I’ve made it really thick or looser… it just depends on your preference. Start with a cup and move up from there if you prefer.

Again, I make 4 at a time and once all the jars are empty I start over. These are the jars I use. This is the protein powder I love.

Super easy recipe. I make this in batches and it works out perfectly.

— Knead to Cook

Vegan sausage chili. Super easy!

by Filed Under: Chili, Mexican, Soups, Vegan proteins

Woo hoo I’m on a blogging roll however my pics have been quite disappointing. Hoping the sun comes out again and that I get my photography groove back… lol. My work schedule is a bit open this week and I’m not complaining. Only working 2 days this week before 3 solid weeks to follow.

Today Sydney flew back to school. We got home and ate lunch & I decided I wanted to make a big batch of chili for the week. I normally try to make one big pot of soup, lentils or something for the week. Having a nice healthy option on hand is perfect for quick lunches or dinners during the week. Meal prepping doesn’t have to be daunting!

This recipe is super forgiving and you can add or omit what you love/hate. I serve this along with some cornbread and it’s the perfect, comforting winter meal.

Ingredients:

Olive oil
Soy sausage links (I used Trader Joe’s Soy Sausage link) but whatever vegan sausage you prefer would work.
1 red onion, diced
8-10 cloves of garlic, minced (trying to keep everyone healthy here)
1 bell pepper, diced and whatever color you have on hand
2 tbl of chili powder
1 tbl of cumin
1 tbl of smoked paprika
2 tsp oregano
1 tsp salt (add more as you prefer once it’s done cooking)
1 large or 2 smaller (14 oz) cans of organic crushed tomatoes- I prefer fire roasted
3 cans of beans (I used a mix of red kidney and black), drained and rinsed
1 small can of diced chilis
3 cups of vegetable broth
2 tbl of apple cider vinegar or the juice from one lime
Cilantro for garnish


Method:

Begin by heating the oil in a large Dutch oven or heavy bottom pan. Once hot, add your soy sausage and cook until browned. Then proceed by adding onions and peppers. I cook for 4 minutes and then add the garlic. Cook for an additional 3-4 minutes. Add the spices and stir well. Proceed to add the tomatoes, beans, chilis and broth. Stir well and bring to a boil. Once boiling, reduce the heat to low and cover. Allow to cook for 40 minutes up to several hours (I let it simmer for hours till dinner). Before serving add the apple cider vinegar. Taste to adjust seasoning. Then ladle in bowls and top with fresh cilantro leaves. Optional other toppings: vegan cheddar, diced red onion, green onions, fresh jalapeños or avocado cubes.

— Knead to Cook

Hearty Mung bean and lentil stew. Vegan. Gluten free.

by Filed Under: Beans, Gluten Free, Holiday, Indian-inspired., Soups, Stews, Vegan, Vegan proteins, Wheat Free

Happy 2020! We’re kicking off the new year with a hearty, comforting stew that is perfect for meal prepping. Packed with fiber and protein -super satiating.

I apologize for the less than perfect images but I wasn’t expecting to love this stew as much as my entire family did and the weather has been less than desirable, cloudy and rainy, for a proper shoot. Regardless, ugly food that tastes great… I’m in for it.

Ingredients:

1 cups of mung beans
1 cup of green lentils
6 cups of veggie broth
2-3 cups of water (as needed)
6 cloves of garlic, minced
1 small yellow onion – chopped
1 can of full fat coconut milk
4 tbl of tomato paste
Olive oil
Salt
Pepper
2 cups of frozen spinach

Method:

Into a larger Dutch oven, over medium heat, add your broth, mung beans and lentils. Cook uncovered for 40 minutes total. Every 10-12 minutes check and add water as needed. I added about 3 cups additionally. I wanted the soup to be more stew-like so closer to the end of cooking, I added less water.

While that’s cooking, add a drizzle of olive oil to a sauté pan and heat oven medium flame. Once hot add your onion and cook 4-6 minutes. Once golden, add your garlic and cook 2 additional minutes. Once done, turn off and add to your soup mixture once its done cooking (40 minutes).

After the 40 minutes, add your onions/garlic, coconut milk, paste and give that a good stir. Once the paste is blended well – add your frozen spinach and stir. I allowed that to cook for about 10 minutes. Taste and add salt/pepper. Serve immediately and leftovers can be stored in the fridge for up to 4 days. Freezing is also an option.

We served over brown rice with crusty bread accompaniment. It is the perfect hearty meal. It’s been on repeat as lunch and dinner for days here… cannot get enough.


Enjoy!


— Knead to Cook

Crispy & Spicy Tofu. Super Easy.

by Filed Under: Gluten Free, Pasta, Tofu, Vegan, Vegan proteins, Wheat Free

First, allow me to apologize for the less than perfect images. The day I was shooting the recipe it was very rainy and overcast.

I made this recipe on Thanksgiving night. I’m admittedly not a fan of all the heavy Thanksgiving foods and was craving a big bowl of veggies and some tofu. I didn’t want to marinade it and wanted something I could whip up in just a few minutes. I shared on my Insta stories and everyone went wild. DM’s galore asking for the recipe so here we go!

Ingredients:

1/4 cup or so of vegan cornstarch powder
1/3 cup of chili paste
1/4 cup of liquid aminos
A few splashes of hot sauce
1 tbl of smoked paprika
1 package of extra or super firm tofu
Neutral oil for sautéing

The tofu pictured above has long been my favorite. Seriously no pressing required and it tastes like heaven!

Method:

Remove the tofu from the package and pat dry. Slice into small cubes. Place cubes in a bowl and add your cornstarch. I do this by eye. You want to coat each cube with a thin layer or the cornstarch. Set aside.

In a large bowl add your hot chili sauce, hot sauce and liquid aminos. Whisk to combine. Set that aside.

Place a skillet or fry pan add a tiny bit of olive or avocado oil. Once hot, add your coated tofu cubes to the pan and allow to brown up on each side. Stir often. I normally cook over medium flame.

Once browned up nicely, pour the sauce over the tofu carefully – avoid splashing yourself.

Continue to cook until the sauce is 90% absorbed/reduced.

Remove and serve or refrigerate for up to 4 days. I love this cold in my salads or reheated in my air fryer for a few minutes.

Enjoy!

— Knead to Cook

Dill pickle soup. Vegan. GF.

by Filed Under: Brunch, Gluten Free, Holiday, Soups, Vegan, Vegan proteins, Vitamix, Wheat Free

When I saw my favorite Instagrammer, Erin Ireland, make this soup I knew I had to give it a whirl. It was so good I wanted to share with you all.

I know it may sound super weird… dill pickle soup!?! However it’s a potato base, very thick and creamy with a dill twang. Seriously, it’s everything. I made this soup on Sunday while Sydney was home on fall break. My girls are dill pickle fanatics! She, and her lovely boyfriend, really loved it as my taste testers. Everyone else followed suit. It was a warm and comforting dish all week for dinner. Perfect fall dinner idea.

Ingredients:

1 tbl of vegan butter or olive oil in a large stock pot (use a large pot, I had to change it out mid way through as I needed more space)
1 medium sized onion, diced
4 dill pickles, chopped
4 large white potatoes, peeled and chopped
1 cup of pickle juice
4 cups of vegetable broth (reserve 1/2 cup to blend with your sour cream)
1 container of Tofutti or vegan sour cream
Fresh dill for garnish
Salt and pepper

Method:

In a large pot or Dutch oven over medium heat, add your butter or olive oil. Once hot, add your onions and cook for 4-6 minutes until translucent. Then add your remaining ingredients through broth (reserve 1/2 cup to blend in a separate bowl with the sour cream) and bring to a boil. Lower temp, cover and allow to cook for 30 minutes or until the potatoes are fork tender. In a separate bowl mix sour cream with broth. Whisk to combine – then add to the soup. Stir. Using a stick immersion blender or an actual blender in batches, blend until creamy. Return to the pot. Taste and add salt and pepper to taste. Ladle into bowls and top with a sprig of fresh dill. Enjoy!

This soup will easily keep in the fridge for 5 days making it a great meal prep idea. Reheats beautifully as well as freezes nicely. I hope you enjoy and if you’re on Instagram check Erin out… she is simply incredible.

— Knead to Cook