Knead to Cook

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Easy Tahini Granola. Vegan. GF.

February 16, 2020 by Knead to Cook 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.

February 3, 2020 by Knead to Cook 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

Overnight oat chia protein pudding. Vegan. GF.

January 18, 2020 by Knead to Cook 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

Plant based meal prepping.

August 23, 2019 by Knead to Cook Filed Under: Air Fried, Breakfast, Brownies, Brunch, Chili, Desserts, Gluten Free, Lentils, Nuts, Pantry, Potatoes, Pressure Cooker, Salads, Snacks, Soups, Tofu, Vegan, Vegan proteins, Wheat Free

Since I’ve been working outside of our home for the past 15 months with a very demanding & crazy schedule – meal prepping has been a saving grace for me.

Meal prepping can be super easy & small or quite elaborate… its simply up to you. We keep ours very basic, but it allows us to throw lunches or dinners together in a snap – especially when you’re starving & can devour everything not nailed down while preparing dinner. Does this sound familiar? Yes, we’ve all done it.

So in this post I’m going to cover quick & easy ideas that will keep you afloat all week long without breaking the budget for time or money. Let’s get started…

The name of the game in our house lately is to use up all of our veggies from our garden that we’ve harvested. This week we’ve been inundated with plenty of tomatoes and green peppers. Being torn between salsa or homemade marinara… Bill voted for sauce. So I roasted all of my tomatoes, peppers, onions and garlic to make a marinara that we could use for dinner one night. Click here for one of my roasted tomato sauce recipes. You can easily go this route as well with a tomato soup. Honestly roasting these veggies and blending them down… it’s such a versatile sauce to use for dipping, atop of a vegan meatball hoagie or over zucchini noodles.

I rarely use salt or oil when roasting. Maybe a slight spritz of olive or avocado oil and tons of fresh herbs from the garden are all you need. In the winter, tap into your spice cabinet and experiment.

While roasting that goodness, I will always roast up in my second oven or use your second rack in you oven, potatoes. ALL the potatoes every single week! I always do yams/sweet potatoes and Japanese sweet potatoes (always organic and unpeeled). If you roast other veggies with it, try to keep the baking sheet separated because veggies will cook at varying times. But feel free to roast as many veggies as you can! Here’s one of my favorite recipes. Cold, cooked potatoes are a wonderful prebiotic fiber source. I normally eat them in my salads cold but feel free to warm before serving if you wish. Also fabulous topped with your favorite nut butter as a snack.

So your oven is working away so let’s turn our attention to your stovetop. I’ve gone back to making my grains, mainly rice on the stove top as I cannot get the perfect texture in my instant pot for my long grain brown rice. So I will normally do one or two grains for the week. Quinoa and brown rice. We also use a ton for the dogs so double or triple the recipe if need be. Both serve as a wonderful base to curries, as a side dish, on a salad… whatever! Use the cooking instructions on the package.

Next up super simple overnight oats with chia. Ohhhhhh these are my favorite. They take NO TIME to prep and will stay perfectly in the fridge all week long. I use these jars and love the size/wide mouth opening.

It’s imperative that you buy organic rolled oats. Sadly the glyphosate aka Roundup contamination is a huge issue with grains.

My super simple recipe can be found here for this easy, healthy and delicious breakfast. Add your favorite nut butter, fresh or dried fruit in the morning.

Now for snacking… I always make a treat for the week. It’s healthy and I normally go for something portable like muffins, cookies, baked oatmeal squares etc. I have a ton of super easy recipes that can be found here. This week I was testing out a oat scone recipe I hope to be sharing in the future. Bill and my dad couldn’t get enough!

These were a lemon pistachio version.

Snack ideas are limitless. Here are some of my favorites… bites, muffin, or brownie.

Next up… savory proteins.

So if you’re looking for some meat-free protein options great for reheating or eating cold (like me) in a big bowl of greens – I’ve got some recipes for you. I always prep tofu. Bill and I go through a ton! Here is my favorite recipe which I’ve been cooking in my air fryer. More recipes you can prep ahead can be found here, here and here. My tofu scramble makes a great meal any time!

If you aren’t a tofu fan… here are some other great prep-ahead ideas. This tempeh recipe is one of my favorites. This salad recipe is great on sandwich bread or atop your favorite greens.

This bbq tempeh is so easy!

Soups or stews are another super easy, one pot meal that will serve you well all week. This one pot lentil stew is so good. I just made these lentil sloppy joe’s again and they are perfect on a bun or I add a big scoop to my salad. Or this double protein vegan chili made in your instant pot for the win!

And then finally, once a month I make my own nut butter combo deal. I’ve found it very hard to find organic nut butters that aren’t super spendy so I make my own. One batch lasts us at least a month and the recipe is super flexible.

This is a blend of cashews, almonds and walnuts.

Taking the time to food prep one or two dishes at a minimum helps to make your meals easier all week long. I hope this post helps you gain some helpful tips on meal prepping. Again, it can be a small or grand as you desire. Happy weekend friends!

— Knead to Cook

Super easy pickled red onions and jalapeños.

August 9, 2019 by Knead to Cook Filed Under: Breakfast, Brunch, Condiments, Gluten Free, Salads, Vegan, Wheat Free

Hi friends and happy weekend – well almost! This week’s recipe is a super simple but one that will become a must have for sure. Pickled onions and jalapeños are perfect on your veggie burger, bagels with tofu, grain bowl or big ole salad. It add a punch of tangy flavor and crunch that is unmistakeable. Plus that lovely pink color is perfect! This recipe takes about 4 minutes to make and you can easily double or triple as needed. You can also do carrot chips, garlic cloves, radishes or whatever veg you want with this recipe. Enjoy!

Ingredients:
1 large red onion, sliced very thin
3 jalapeños, seeded or not – sliced thin
1/2 cup of water
1/3 cup of vinegar, white
1/4 cup of apple cider vinegar
1 tablespoon of maple syrup
2 teaspoons of salt
Optional: Add a pinch of red pepper flakes

Method:

Into a saucepan, add your water through salt. Bring to a boil and whisk to combine. Then promptly remove from the heat. Into a large glass Ball or Weck jar – add your onions and jalapeño slices. Carefully, pour the hot brine over the onions to coat. With a spoon push the onions down firmly into the jar (being very careful) and seal. Place the fridge for at least 10-12 hours before eating.

— Knead to Cook

Banana Blueberry Muffins. Vegan. Gluten free.

July 10, 2019 by Knead to Cook Filed Under: Breads, Breakfast, Brunch, Fruit, Gluten Free, Holiday Baking Ideas, Snacks, Vegan, Wheat Free

Being inundated with blueberries this time of year, they inevitably end up in breads, muffins or pancakes. I absolutely love berries and all the fresh fruit. Blueberries are a great source of fiber, vitamins A, C, K1 and manganese. Along with being antioxidant rich, they encompass the following plant compounds:

  • Anthocyanins. These antioxidants give blueberries their color and may reduce your risk of heart disease (9Trusted Source, 10Trusted Source, 11Trusted Source).
  • Quercetin. High intake of this flavonol has been linked to lower blood pressure and a reduced risk of heart disease (12Trusted Source, 13Trusted Source).
  • Myricetin. This flavonol may have a number of health benefits, such as helping prevent cancer and diabetes (14Trusted Source, 15Trusted Source).

Not only are they packed with healthy goodness, they are the perfect summer treat! This recipe yielded 13 average-sized muffins.

See recipe below…

Ingredients:

2 large bananas, mashed till creamy
1 flax egg (1 tbl ground flax mixed with 3 tbl water – allow to sit 5 minutes until thickened)
1/3 cup of a neutral oil (avocado, refined coconut etc.)
1/3 cup of a nut based milk
2 heaping cups of oat flour (make sure they are certified organic)
1/4 cup of coconut sugar
1 1/3 tbl of baking powder
Pinch of salt
1 cup of blueberries (see notes)
1/3 cup of walnut pieces

Method:

Preheat your oven to 375 degrees. Line your muffin tins with a liner or spray with oil.

Into a bowl add your bananas and mash until a creamy consistency. Add your flax egg, oil and nut based milk (I used almond and oat and both worked nicely). Mix until incorporated. Then proceed to add your oat flour, sugar, baking powder and salt. Blend. Wash your blueberries and toss with a tablespoon of oat flour – this will help suspend the blueberries in the muffins v. having them sink to the bottom. By hand mix and proceed to add the walnut pieces (I normally top each muffin with additional walnut pieces). Spoon into your muffin tins (3/4 of the way full). Bake for 24-28 minutes or until golden brown. Remove and allow to cool before eating.

Life remains really busy between work, family, home and working out. I’ve been enjoying weightlifting, limiting my cardio and hot power yoga. Although limited in some moves with my knee, I’m embracing all that I can do along with looking inward and challenging myself.

I hope you’re enjoying summer and embracing all the lovely fruits and veggies that come along with the warm weather. Sending you all my love,

— Knead to Cook

Easy overnight oats. Vegan. GF.

April 10, 2019 by Knead to Cook 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

Double chocolate Chobani muffins. Vegan. GF.

January 28, 2019 by Knead to Cook Filed Under: Breakfast, Brunch, Desserts, Evolution Power Yoga 40 Days, Fruit, Gluten Free, Holiday, Holiday Baking Ideas, Muffins, Product Review., Quick Bread, Sponsored, Valentine's Day, Vegan, Wheat Free, Yogurt, Your Life Edit Foundations 2 Comments

Hello dear friends! A few years ago, I worked extensively with my favorite yogurt brand, Chobani but then I migrated to my plant-based diet. With that, I moved away from dairy based yogurt and that included Chobani. Well, much to my wonderful surprise, they reached out to me a few weeks ago asking if I would be interested in trying their new plant-based yogurt… ummm hell yes please & thank you! Well it arrived last week, amidst my crazy work schedule, and I couldn’t wait to try it & bake with it.

The yogurt and drinkable yogurts are coconut-based. They aren’t overly sweet yet perfectly balanced. The flavor options are heavenly and seriously, this is the best plant based yogurt I’ve eaten yet! They didn’t disappoint.

So today, being a day off, I jumped at creating a new recipe using their yogurt. First, the flavors are insanely awesome! I’m obsessed. Elated. In love. Smitten. You get the point. Then I baked this recipe up & the muffins are so moist and soft. Packed with healthy goodness. Seriously, these aren’t going to last very long. I hope you get to try these as soon as you locate some vegan Chobani in your area.

Ingredients:
Wet ingredients…
2 flax eggs (2 tbl ground flax meal plus 6 til water – mixed & allowed to sit for 8-10 minutes)
2 medium, spotty bananas
1 container of vanilla Chobani vegan yogurt
1/4 cup of maple syrup
1 tsp vanilla extract
Dry ingredients…
2 cups of oat flour, gluten free
2 tbl of raw cacao powder
2 tsp of ground cinnamon
1.5 tsp baking powder
1/2 tsp baking soda
1 pinch of salt (1/8 tsp)
By hand: Add 1/3 cup or more of vegan chocolate chips

Preheat your oven to 375 degrees. Spray your muffin wells or use liners. Into you stand mixer, paddle attached, add your flax eggs, bananas, Chobani yogurt, syrup and extract. Blend well. Then add your oat flour (blend oats in your blender until a flour is achieved), cacao, cinnamon, baking powder, soda and salt. Blend again until incorporated. By hand, blend your chocolate chips. Spoon into your prepared muffin pan. Bake for 16-18 minutes or until a toothpick inserted comes out clean.
Allow to cool completely for 15 minutes.


Drinkable and conventional dairy free yogurts are brand new from Chobani.


The yogurt I used in this recipe.


Thanks Chobani for sending me this epic care package. I wholeheartedly love this yogurt and plan on enjoying this often. I haven’t found this in any local stores yet but I’m keeping my eyes peeled.

-ox


— Knead to Cook

The BEST Cheesy Tofu Scramble. Vegan and GF.

December 9, 2018 by Knead to Cook 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

    Vegan Eggnog Bread with a Spiced Rum Glaze.

    December 6, 2018 by Knead to Cook Filed Under: Breads, Breakfast, Brunch, Desserts, Evolution Power Yoga 40 Days, Holiday, Holiday Baking Ideas, Lucy Let's Go Post, Quick Bread, Snacks, Sponsored, Vegan 14 Comments

    img_6801

    Eggnog bread was a creation of mine from about 15 years ago-  long before I was plant based or an athlete.  Truth be told, it was my go-to holiday food gift for friends/teachers & neighbors for years.  Everyone I shared it with clamored over the flavor and moist texture of this treat.  Plus, it was a nice disparity from the sea of cookies everyone had in their kitchen.  You can find the original, vegetarian recipe here.

    As time has passed, I’ll admit, I hadn’t made this treat in several years.  Going plant-based, I never quite found an equal counterpart to a traditional eggnog until now.  I’ve tried this recipe with several vegan eggnogs and I found success with most brands.  I’ve suggested the versions below, in the recipe, that worked best in my opinion.  I prefer to make small loaves for gifting.  They are the perfect size and let’s face it, most people are drowning in other holiday sweets & treats.  However, this recipe would work perfectly in a regular size loaf pan.

    This recipe can be subbed out with traditional products like butter and eggnog but I wanted to take a healthier approach as much as possible while keeping with the integrity of my original recipe. I hope you give this recipe a try.  Also perfect on Christmas morning amidst the wrapping paper flying and children giggling for a fun and easy breakfast or brunch idea.

    Happy holidays!

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    — Knead to Cook

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