Knead to Cook

Food & fitness obsessed girl.

Banana-free protein smoothie. Vegan.

by Filed Under: Beverages, Evolution Power Yoga 40 Days, Fruit, Gluten Free, Smoothies, Snacks, Vegan, Vegan proteins

Happy May dear friends. We’re back from Italy and had the best time. Happily also brought oldest home (she was studying abroad this semester). So this momma is happy to have all my chicks under one roof again… especially in the same timezone!

I’ve been working a lot and not blogging at all… sorry for that! I did shoot this smoothie a few weeks ago and neglected to post. I have a lot of people who can’t eat bananas and want a good vegan smoothie. I hope you enjoy this one as much as I am lately.

Ingredients:

1 cup of unsweetened vanilla nut based milk
1/4 cup of water
2-3 cups of organic baby spinach
1 tbl of your favorite nut butter
1 scoop of your favorite plant-based vanilla protein like Vega Sport
1 tbl of chia seeds
1 tbl of raw cacao powder
1/3 cup of crushed ice

Topping:
Cacao nibs
Chia seeds
Hemp hearts
Granola

Into your blender add all of the ingredients (minus toppings). Blend until creamy. Pour into a big glass and top if desired. Enjoy! This smoothie often goes to work with me and fills me for about 4 hours. 🙂


— Knead to Cook

Easy overnight oats. Vegan. GF.

by Filed Under: Breakfast, Brunch, Gluten Free, Snacks, Vegan, Vegan proteins, Wheat Free, Your Life Edit Foundations

Overnight oats always seem to surface to my breakfast option list when the weather warms up. But I’ve been making these lately for my sweet dad. He has long been a fan of cold cereals… think Cheerios, Bran flakes etc. But with a recent & alarming (to me) LDL cholesterol level – I’m initiating a few more dietary changes into his repertoire of food. He wasn’t previously a fan but today announced that he actually doesn’t mind it. 🙂 I wanted to share the recipe I’ve been using. It’s super easy and fast to make. It takes about 1 minute of prep time and simply chills in the fridge overnight until he’s ready for breakfast.


Ingredients:

1/3 cup of rolled oats (certified gluten free)
1 tbl of chia seeds
1 heaping tablespoon of your choice of nut butter (I’ve been using my homemade nut butter)
1/2 tsp (less or more) of maple syrup
1/2 tsp ground cinnamon
1/2 cup of nut based milk

Method:

To a jar add your oats, chia and nut butter. Then add your spice and maple syrup and then finally, add the milk. Stir well to combine and soften up the nut butter and blend. Add your lid and store in the fridge for at least 6-8 hours. Stir and blend again. Add your favorite toppings like nuts, seeds, Hemp hearts, flax, more nut butter or fruit of your choice.




Add as little or as much maple syrup as you prefer.

You can easily prep a few of these for the week and store in the fridge for easy grab and go breakfast. Hope you enjoy!


— Knead to Cook

Lemon garlic no-oil tofu.

by Filed Under: Brunch, Easter, Gluten Free, Grilling, Grilling/Rubs/Sauces, Tofu, Vegan, Vegan proteins, Wheat Free, Your Life Edit Foundations Leave a Comment

Hello my friends. Today I’m sharing one of my favorite spring preparations for a super easy tofu dish. This tofu is perfect to make on the weekend and have as a meal-prepped idea for lunch or dinner all week long. Super easy to make. Oil-free recipe. I’m also sharing my no-pressing required tofu brand that works so nicely in this recipe. This tofu is great atop greens, in a Buddha bowl like pictured, along side veggies or if you slice into large “steaks” on a sandwich. Would also be a lovely protein for your Easter celebration. So without further adieu, let’s get started….

Ingredients:

One block of extra firm tofu (I prefer Wildwood extra protein tofu)
3 tbl of liquid aminos or soy sauce
1 lemon, juiced
2-4 cloves of garlic, minced

Method:

To make the marinade add your aminos, juice of the lemon and minced garlic to a bowl. Whisk to combine.

Remove the tofu from the package and drain the water. Dry the tofu off with a paper towel and slice into small cubes. Add the cubes to the marinade and allow to sit for up to 1 hour, tossing to coat often.

To cook: Heat up a cast iron pan over medium heat. Once hot, using a slotted spoon, add the tofu to the pan. Allow to brown on all sides. Once that step is complete, add the remaining marinade to the pan to infuse into the tofu one last time. Cook for 1 additional minute then remove. Serve immediately or allow to cool and store in an airtight container. Use within 4-6 days.


One large fresh lemon is best v. bottled lemon juice.

Use 2-4 cloves of garlic, or more if you prefer.
Whisk to combine the marinade.
I purchased this tofu at Whole Foods and it is the best in my opinion. No pressing required.
I prefer to cut my tofu into small cubes for maximum marinade surface/flavor.
After marinading for about an hour, cook in a hot cast iron pan sans oil until golden.


I hope you give this super easy recipe a try. Don’t fear tofu… it’s a wonderful protein that is super easy to work with and takes on flavor beautifully.

Happy Spring dear friends!

— Knead to Cook

The BEST Cheesy Tofu Scramble. Vegan and GF.

by Filed Under: Breakfast, Easter, Evolution Power Yoga 40 Days, Gluten Free, Holiday, Tofu, Vegan, Vegan proteins, Wheat Free Leave a Comment

Bill & I went to a vegan diner in Philly a few months ago & dubbed their tofu scramble the best we’ve ever eaten… ever!  The Tasty remains one of our favorites to hit up when we have a day off.  Inspired by their tofu scramble, each Sunday, post workout, we would work on perfecting our tofu scramble and this recipe is IT!

I’m so excited to share this very cheesy and delectable scramble with you all.  Warm, satisfying and oh so decadent.  Cannot wait to hear your reviews!  

Ingredients:

One container of sprouted tofu (see the pic of my absolute favorite brand)
Drizzle of olive oil for your pan
1/2 of a medium yellow onion, diced
1 small jalapeño, diced
1 bell pepper, diced
Chopped tomato (I used 8 cherry tomatoes halved)
2 cups of baby spinach leaves, roughly chopped
1/4 cup of Nutritional Yeast
1/2 cup of freshly grated Daiya cheddar 

Sauce mixture:
1/2 tsp of Celtic or Himalayan salt
1 tsp of each:  garlic powder, cumin, turmeric and smoked paprika
1/4 tsp of chili powder
Pinch of red pepper flakes
4 tbl of water to make the sauce

Topping:
Fresh cilantro

Method:

Add a few drizzles of olive oil to your cast iron pan over medium heat.  Promptly add your onion, jalapeño & bell pepper.  Sauté until softened (about 4 minutes).  Prepare your spices in a bowl and set aside.  

To add your tofu, remove from package and drain.  No need to press it.  Then start to crumble the tofu (see pics below) into the pan.  Cook for about 6 or 7 minutes until the water from the tofu evaporates.  

Take your spice mixture and add water. Whisk until it a sauce-like consistency (thicker) and pour over the tofu.  Stir to combine and allow to cook for another few minutes.  In the meantime, grate your cheese.  Then add that and the nutritional yeast to the pan.  Stir thoroughly.  Add your spinach & tomatoes cook until wilted.  Top with fresh cilantro and promptly devour.  Enjoy!




    — Knead to Cook

    Whole roasted cauliflower. Vegan. GF.

    by Filed Under: Brunch, Evolution Power Yoga 40 Days, Gluten Free, Holiday, Potatoes, Thanksgiving, Vegan, Vegan proteins, Wheat Free, Your Life Edit Foundations 2 Comments

    Happy Thursday.  Now my next statement will either evoke one of two responses… I’ll let you guess mine.  It’s snowing outside.  (Insert eye rolling here).  Okay, shaking my dismay and focusing on my to-do list.

    So I’ve been testing out a bunch of new recipes for Thanksgiving dinner. Not only a beautiful presented dish (with minimal effort and clean up).  It’s either the perfect side dish or main attraction depending on your dietary preferences.  It’s flavorful and my current favorite.  I hope you try this one! 

    Ingredients:

    1 larger head of organic cauliflower
    2 tbsp Dijon (I prefer Maille)
    3 tbl of veg broth
    2 tbl water for mixture
    1 tbl oil (I used avocado but olive would work well too) + more for the pan
    1 tsp of smoked paprika
    1 tsp ground cumin
    1/2 tsp garlic powder
    1/2 tsp tumeric powder
    Salt (per your taste) I used two pinches
    I added new potatoes around the cauliflower but large chunks of carrots would be fun too!  Just wash/slice into larger pieces and toss with a bit of oil. Season with salt and pepper and add around the cauliflower (once prepared).

    Preheat your oven to 375 degrees. Wash and trim the leaves off of your cauliflower head.  Be careful not to cut any florets off. Add a drizzle of olive oil to the bottom of your pan or small baking dish (whatever you’re using).  Into a bowl, add the Dijon, 2 tbl water, oil and seasonings to a bowl. Whisk to combine.  Then brush the mixture all over your cauliflower head.  Place your prepared cauliflower into you pan or baking dish.  Pour the 3 til of broth into the bottom of the pan not over the cauliflower so it can steam and cook quicker (Thanks to Minimalist baker for the tip).  Bake for 35-60 minutes or until fork tender.  The cooking time is dependent upon the size of the cauliflower. 


    All my love,

    — Knead to Cook

    Banana Walnut Oatmeal Bars. Vegan. GF.

    by Filed Under: Breakfast, Brunch, Cookies, Gluten Free, Snacks, Vegan, Vegan proteins, Wheat Free Leave a Comment

    I’m always making a treat of the week for my family.  You know, those little goodies that hang out on a platter or cake stand during the week that serve as breakfast on-the-go, a snack, dessert or whatever!  Lately I’ve been making some fun coffee cakes (vegan and gf) but this week I wanted to do bars.  I was inspired by So Vegan   and did my own take on these bars.  They are packed with carbs, fiber, protein, omegas and healthy fats.  Great satiating treat during the crazy holiday weeks ahead!  I hope you enjoy them.  

    Ingredients:

    2 bananas, medium sized, peeled and mashed
    1 3/4 cup of rolled oats, gluten free certified
    1/4 cup of pepitas
    1/3 cup of chopped walnuts
    1/4 cup of hemp hearts 
    4 Medjool dates, pitted and chopped
    Pinch of salt
    3/4 cup of creamy almond butter
    4 tbl maple syrup or agave 
    3 tbl of oil – walnut, olive, coconut or pumpkin work nicely

    Method:

    Into a large bowl, mash your peeled bananas.  Then add your oats, pipits, walnuts and hemp hearts.  Pit and chop your dates.  Add them to the bowl along with a pinch (1/4 tsp) pink Himalayan salt.  Mix to combine.  Into a saucepan over low/medium heat, add your almond butter, syrup and oil.  Bring to a simmer and whisk to combine.  Remove from the heat and pour over your oat mixture.  Mix to incorporate.  

    Preheat your oven to 350 degrees.  Line your 9×9 baking sheet with parchment paper.  Spray with oil. Pour in your mixture and level with a spoon.  Bake for 40-45 minutes.  Remove and allow to cool completely before slicing.  Enjoy!

    Optional idea:  Top the mixture before baking with additional nuts, chocolate chip or seeds.  

    Enjoy! 


    — Knead to Cook

    Super easy and fast barbecue tempeh.

    by Filed Under: Gluten Free, Vegan, Vegan proteins, Your Life Edit Foundations 2 Comments

    Vegan & gluten free.

    With working outside of the house since May, quick dinners on busy nights are a must for me!  This protein is ready in less than 30 minutes and pairs beautifully with some quinoa or brown rice and some roasted veggies.  Leftovers make an awesome lunch idea and tempeh is a great source of plant-based protein which is low in carbs, if you’re watching your macros.

    Ingredients:

    1 block of packaged tempeh
    1 bottle of your favorite vegan & gf barbecue sauce you have on hand

    Method:

    Begin by adding a pot with a steamer basket inside over a medium flame (you only need a few inches of water).  Bring to a boil and then add your unpacked tempeh block.  
    Steam for 12 minutes which removes the bitterness.
    Preheat your oven to 400 degrees.
    Once done, remove and slice however you prefer.
    In a baking safe dish, pour your barbecue sauce and then add your sliced tempeh.
    Spoon the sauce over each piece to ensure coverage.
    Cover with lid or foil.
    Bake for 20 minutes.
    Serve immediately.


    Enjoy!

     

    This tempeh is very common in most grocery stores.

    — Knead to Cook

    Italian marinara with sausage. Quick and easy! Vegan. GF.

    by Filed Under: Gluten Free, Italian-inspired, Pasta, Sauces, Vegan proteins, Wheat Free 1 Comment

    Looking for a super easy, cheat Italian sauce/gravy/marinara sauce recipe on the fly?  Look no further.  This is my oh crap I have no dinner ready and what can I make fast so everyone will be happy?  I started working in May (outside of the house) and juggling my schedule/dinner/life has been a struggle on some days, I will not lie.  Despite this being super easy, I wanted to share because let’s face it… we all need a quick go-to that will impress your family while saving you a ton of time.  Let’s get started!

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    — Knead to Cook

    Dragonfruit Protein Smoothie. Vegan.

    by Filed Under: Breakfast, Evolution Power Yoga 40 Days, Gluten Free, Smoothies, Sponsored, Vegan, Vegan proteins, Vitamix, Wheat Free 2 Comments

    Happy August friends! Yes, I’ve been on a bit of a blogging hiatus lately since starting to work outside the home, taking my oldest back to college and training.  No excuses though, I’m back with a fun summery protein smoothie.  I love protein smoothies post training session or even for dinner with these very hot temperatures lately.  Great way to get your protein and fiber into your diet!  Plus this color?  I love it.  I will admit my smoothies are typically a lovely shade of green/gray due to all the veggies I pack in.  Fear not, these are veggie free but still so good for you.  Shall we get started?
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    — Knead to Cook

    The best zucchini brownies ever. Vegan. GF.

    by Filed Under: Brownies, Brunch, Desserts, Gluten Free, Holiday Baking Ideas, Nuts, Snacks, Vegan, Vegan proteins, Wheat Free 4 Comments

    These brownies came out so unbelievably awesome… and I’m not even a brownie fan.  The best & only recipe you’ll ever need.  Seriously.

    My dad harvested a behemoth zucchini from our garden yesterday and I wanted to do something different with it instead of bread or grilling it.  The key with baking anything with zucchini is removing every last bit of water from it. Be patient and these delectable brownies will reward you, pinky promise!  I’m not wasting anymore time chatting… we need to get to this, now!  Happy Monday friends ~ ox.

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    — Knead to Cook