Tag Archives: high carb low fat vegan
Tomato & Chickpea Soup
Today I’m sharing literally the easiest recipe ever with you all! This is my go to meal when I have no time at all and still want to eat healthy. This keeps me on track with my health and wellness goals. My yummy Tomato & Chickpea Soup is so delicious and filling.
I also love how easy it is to whip up for work. If I’m unsure as to what to bring with me, this recipe is great. It takes very little time to make and it’s packed with nutritious ingredients to fuel me for a long shift ahead. It’s also great as a meal prep option for go to dinners after work. It’s easy to store in a container and reheated for a quick dinner option.
I like adding chickpeas to my tomato soup to bulk it up a little and make the meal more filling and satisfying. Chickpeas are a powder house of protein too! They pack in at 14.5 g of protein and 12.5 g of fiber in just one cup of chickpeas! They also contain magnesium, iron, calcium and potassium. I feel so good about adding them to my meals for all the added health benefits.
I don’t add any oil to my meals in order to reduce the over all calories content. Just one tablespoon of oil is an added 120 calories. I don’t feel good about adding empty calories into my meals. Most people will add way more than one tablespoon of oil to meals. That’s a lot of extra unnecessary calories! It won’t add any added flavour to the meal. I feel like people put in their heads that they need it for flavour. In reality you really won’t miss it! You can add extra flavour with oil free broth, bouillon, herbs and other seasonings. Skip the oil to save on calories!
I hope you enjoy my easy recipe. Please tag me on IG @ VeganMommyDee if you decide to make it. I hope it helps you on busy days when you don’t have time to cook a complicated recipe. This recipe takes very little time and it’s absolutely delicious. I will also add the recipe video below for those of you who enjoy watching me make my easy recipes. If you haven’t already Subscribed to my YouTube channel, then please consider doing so now. I have loads of easy to make recipe videos on my channel. Thanks for the support and love! I appreciate each and every one of you!
Tomato & Chickpea Soup
⁃ 796 ml can of fire roasted tomorrow
⁃ 796 ml can of whole peeled tomatoes
⁃ 398 ml can of chickpeas, rinsed
⁃ 398 ml of water or oil free veggie broth
⁃ 1 Tbsp. Garlic Powder
⁃ 1 tsp. Onion Powder
⁃ 1 Tbsp. Dry Oregano
⁃ Sprinkle of Black pepper
⁃ Sprinkle of Umami mushroom seasoning
⁃ 1 Tbsp. of Basil, fresh or dry
⁃ 1 tsp. Oil free Veggie Bouillon (Optional)
1. Add the tomatoes, water and seasonings to a soup pot.
2. Use a potato masher to chop the whole tomatoes a little. You can also just buy chopped tomatoes in a can and skip this step all together.
3. Allow to cook on a medium heat for 15-20 minutes with the lid on.
4. Add the chickpeas to the soup and mix well. Cook for another 5 minutes with the lid off.
5. I add a little Himalayan pink salt when serving the soup.
Easy Butternut Squash Soup
We are definitely in the heart of the fall season and cozy recipes are required! It’s the time of year where we feel the need for those comfort meals as the days get darker, quieter and colder. We crave the cozy warm recipes that just make us feel good inside. This is my favourite season to create recipes. I get so inspired by all the foods in season during this time. Everything looks absolutely delicious and I start to think of all the recipes I want to try making. It’s just simply a wonderful time of year!
Many people will say that during this time of year they typically put on weight because they eat more decadent meals. Some say they crave “bad” foods. I feel like anything that’s a favourite cozy fall meal can be made into a healthier version. You can enjoy the wonderful much loved meal and still stay on track with wellness goals. I love to create meals that are guilt free and healthy but still taste fabulous. I know I’ve said this before but you CAN have it all! No more beating yourself up about eating naughty meals! You just have to get in the mindset of adjusting the recipe to meet your health and wellness goals. Also I’d like to add that if you do enjoy indulgent meals here and there, that’s also totally ok. It’s all about balance in life. I say just clean up your act and eat as clean as possible after that meal. It will be just fine.
I created this very simple butternut squash soup recipe using wholesome ingredients and it tastes fantastic. This recipe is a crowd pleaser and it’s perfect for entertaining during the holiday season as well. Now that covid restrictions have lightened up and families can get together we can finally start having guests over! Wow this is exciting! Everyone will enjoy this soup! My feedback after posting this recipe on my YouTube channel was excellent. I feel so good knowing that people are enjoying this hearty yet healthy soup!
Squash is abundant in every grocery store or farmer’s market this time of year. It’s definitely easy to find because they seem to be the star of the show in October and on into the colder months. Squash can be inexpensive as well and it’s quite hearty. You can make this whole recipe using just one butternut squash. A little goes a long way. My recipe will serve 4 people, so if you want to make it for a larger gathering then just make sure you pick up extra squash. I bought mine from Costco and they actually came in a two pack which is great. They worked out to 3.5 lbs each.
What if you don’t have fresh produce available to you? Depending on where you live or your budget you might not be able to get fresh squash. That’s totally ok! You can definitely use canned squash of any variety to make this recipe if needed. They do sell butternut squash in cans so this might be a good solution for you. You can also use frozen squash if that’s all you can find as well. Find whatever works for you because my recipe is very adaptable. Creating these healthier options doesn’t have to be complicated. I find sometimes we get into these rigid rules when cooking and that is just way too stressful. We tend to over complicate things and it doesn’t have to be this way.
Butternut Squash is full of Vitamins, Fiber and Antioxidants. It’s loaded with vitamin C, vitamin A, and B Vitamin’s as well. It’s rich with magnesium and potassium which plays an important role for us in our bone health. It’s so nice to know that something so delicious is actually really beneficial to our health.
I decided to add some apples to this recipe because we had picked a whole bunch from our tree in the backyard. They needed to be used up and they taste so incredibly good! I’m not sure what the variety is but they grow perfect and I love how sweet they are. I don’t put any pesticides on my tree and they still turn out perfect. No bugs either! The only battle I have is the Toronto raccoons eating them on the tree and then throwing half away onto the ground. They basically eat half of the apple and throw away the rest! Ugh! Why can’t they just eat the whole thing?
I hope you enjoy my easy Butternut Squash Soup recipe. Let me know if you make it and if you make an adjustments to the recipe. I will post the video version of this recipe below if you would like to watch me cook this lovely soup. Enjoy this amazing time of year and the gorgeous fall season!
Easy Butternut Squash Soup
⁃ 1 Butternut Squash, peeled & chopped Look for one around 3.5 lbs.
⁃ 1 tbsp. Bouillon
⁃ 4 1/4 cups water
⁃ 1/2 onion, chopped
⁃ 3 medium sized apples, chopped
⁃ 3 cloves of garlic
Herbs & Spices:
⁃ Curry powder
⁃ Onion powder
⁃ Cumin powder
⁃ Dry Oregano
⁃ Black pepper
⁃ Himalayan pink salt
1. Preheat oven to 400F
3. Peel & chop the butternut squash. Add it to a lined baking pan.
4. Peel and chop apples and add them to the baking pan.
5. Chop up onion and peel garlic cloves. Toss into the pan. Add the spices to the mixture as well.
6. Pop the baking pan into the oven at 400F for 30 minutes. I gave it a mix at the half way mark.
7. Add the butternut squash mixture to a large pot. Add the bouillon, and water as well.
8. Use a hand blender to purée the soup or add it in batches to a blender.
9. Add more spices if necessary according to you taste.
10. Add the soup to bowls and enjoy!
Note: garnish with some pumpkin or squash seeds on top if desired.
Health, Joy & Positive Vibes,
Best Ever Vegan Lasagna!
I’m sharing my Best Ever Vegan Lasagna with you all today! Welcome back to my blog! This recipe is seriously pretty epic and I’m so excited to share it with you!
It has such a depth of flavours and it’s easy to put together. I feel like even a beginner cook could make this lasagna pretty easily. The only time consuming part is cooking the elements for the layers of the Lasagna. Assembly goes quite fast and then it does it’s thing cooking up in the oven for 1 hour. You don’t have to keep checking it while it cooks up either. I suggest just uncovering it for the last 10 minutes.
My lasagna is made using wholesome ingredients and you can feel good about eating it all up. Trust me you will want to eat every last bite of it! As always with my recipes I always make sure I’m using easy to find ingredients. All of the components to this lasagna are super easy to find at any grocery store. I feel like there is nothing more annoying than having to search multiple grocery stores looking for certain ingredients. You won’t be doing that with this one. You actually probably already have most of the ingredients on hand at home. I love making pantry staple meals. I don’t like having to buy too many ingredients for my meals.
The cheese sauce used in my recipe is a modified version of a recipe I found on YouTube. I will make sure to add it to this post for your reference. The thing I love about homemade “cheese” is that you can customize it to your liking and needs. You can make it thick and spreadable or on the runny side depending on what your cooking.
I love how little money I spent on the ingredients needed for this recipe as well. Most of the ingredients are staple items I always have at home. I love when meals are low cost and provide an abundance of nutrition. You can find cans or a jars of tomato sauce for pretty cheap at pretty much every grocery store. Just make sure it’s pure tomato sauce without any added oil. This will keep the calories lower by skipping any added unnecessary oil to the meal. Lasagna noodles are inexpensive as well and a fantastic variety can be found depending on where you shop. Organic tofu is often on sale, and frozen veggies are the cheapest to buy at the grocery store. The only ingredient I find that can be sometimes costly is the nutritional yeast. If you can buy it in bulk that will save money. You only need a little amount for this lasagna and the rest will store for a long time in the pantry.
This recipe will be enjoyed by even the most picky eaters. I’ve even served it to meat eaters and they loved it too! I think that says a lot because they tend to be quite reluctant to try meals like this in my experience.
Best Ever Vegan Lasagna
– 2 680 ml cans of tomato sauce
– 500g firm tofu
– 2 tbsp. Nutritional Yeast
– 2 tbsp. better than boullion
– 2 tbsp. Garlic power
– 2 tsp. Onion powder
– 1 tsp. Dry Oregano
– 1/3 cup fresh Basil
– 3 cups frozen mixed veggies
– 1 cup frozen edamame
– 1 package frozen spinach, thawed
– 1 box 375g whole wheat lasagna noodles
– homemade cheese sauce or a bag of vegan shredded cheese
1. Thaw out the spinach before hand.
2. Preheat the oven to 400° F.
3.In a frying pan cook up the frozen vegetables and spinach. Use water instead of oil to cook them up. Add 1 tbsp. Of better than boullion, 1 tbsp. Garlic Powder and 1 tsp. Onion Powder to the vegetables. Set aside until ready to use.
4. Add the tofu to a pan and crumble it up using your spatula. Saute in water instead of oil. Add 1 tbsp. of Better Than Boullion and 1 tbsp. Nutritional yeast. Cook well and set aside until you need it.
5. Add the tomato sauce to a pan and add 1 tbsp. Garlic Powder, 1 tsp. Onion Powder, 1 tsp. Dry Oregano and 1/3 cup fresh Basil. Heat up on a medium heat for 10 minutes with the lid on.
6. Make cheese sauce or skip this step and just use store bought vegan cheese. The homemade cheese sauce only takes a few minutes to make in the blender. Just heat it through in a pan on the stove top.
7. Cook the lasagna noodles as per box instructions. I splash some cool water on them in the colander just to make sure they don’t stick together too much.
8. Grab your lasagna baking dish and start to assemble the lasagna. I add tomato sauce to the pan first and the lasagna noodles. Then I add the veggie mix, a drizzle of tomato sauce, tofu mixture and then the cheese sauce on top. Keep repeating until you’ve filled the lasagna dish. Finish with tomato sauce. Add more cheese sauce on top too if desired.
9. Cover with foil and cook for 1 hour at 400° F. Uncover for the last 10 minutes.
10. Allow to cool for a few minutes before slicing it up.
I used a modified version of Jill McKeever cheese recipe. I added lots of garlic powder, extra onion powder, black pepper and extra water to the sauce when I made it. I also transfered the sauce from the blender to a pot to thicken up. Keep a close eye on the sauce because it will stick to the bottom of the pan easily.
I will add a link to Jill’s recipe video below.
I will also add my video version of my recipe below. I know many of you prefer to watch the recipe video.
Thank you for the support and love on my YouTube Channel. If you find my recipes helpful on your health journey then please Subscribe to the channel. Please give the video a Like as well because this helps my little channel tremendously. Thank you!
Health, Joy & Positive Vibes,
2 ingredient Potato & Veggie Patties
Who needs a recipe that can be made super fast but will still help you stick to your wellness goals? Fast food can definitely be made with a healthy twist if you put some thought behind it.
I love making Potato and Veggie patties because they taste super delicious and keep me on track with my health and wellness goals. I also love how I can use the same mixture to make a variety of things too. I make patties and veggie bites using the same simple mixture. I love easy recipes like this that can provide us with many different meal options. Let’s face it if we don’t have a variety of quick recipes then we will seek unhealthy alternatives.
The number one excuse people make for not eating healthy is that they don’t have time to cook.
I just don’t agree with that because I can cook up a healthy meal using just a few ingredients on a normal basis. In the time it takes you to order food and get it picked up or delivered you can make a healthy meal at home. It doesn’t take much effort to cook up potatoes, rice, open a can of beans or legumes and whatever veggies you have on hand. Frozen or canned veggies are wonderful to have at home because they cook up really fast. I feel like these types of convience foods are extremely helpful in order to keep us on a track with our wellness goals.
I use my instant pot to cook up most of my meals because I’m short on time. You can make pretty much anything in this amazing small appliance quickly. I love to fill up my instant pot with healthy starches like potatoes or rice. Having it pre-made gives me the opportunity to make a meal super fast. I also love having precooked potatoes in the fridge so you just have to grab them and reheat them when you get hungry. Rice can also be frozen which I find very helpful when I know it’s going to be a super busy day.
Having time saving hacks will prevent you from going out and buying terrible junky foods. Being prepared will help you stay successful and on the right track.
POTATO & VEGGIE PATTIES
– 4-5 lbs of potatoes
– 4-5 cups of veggies (I used frozen veggies, my favorite is brocolli and green beans)
– seasonings of choice (optional)
1. I cook my potatoes in my 6 quart Instant Pot (about 4-5 lbs of potatoes) for 20 minutes and allow it to naturally release. You can also cook potatoes in a regular pot on the stove if you don’t have an Instant Pot.
2. Cook up 5-6 cups of frozen mixed veggies on a frying pan using water or broth to saute them.
3. Add the potatoes into a large mixing bowl and mash them up. Depending on the size of the bowl, you may need to do this in batches.
4. Add in the cooked veggies and mix well.
5. Add in any optional seasonings or spices of choice.
6. Shape into patties and pop them into the air-fryer to cook up. You can also use the oven if you don’t have a air-fryer available to you.
I cook mine at 350 F for 14 minutes, flipping them half way. Adjust the timing according to the size of patty you make.
I dip mine in sugar free ketchup most of the time. I also like to make veggie burgers using this recipe too.
I hope you enjoy this recipe as much as I do. I’d love it if you could tag me on IG @VeganMommyDee if you make the recipe.
Health, Joy & Positive Vibes,
Creamy Pumpkin Mac & Cheese Sauce
I’m currently obsessed with all things pumpkin these days. Those Fall vibes are going strong at my house! Wreaths, soy scented candles, pumpkin decor pieces and pillows! We have it all covered over here! My kids have always been used to decorating throughout the year for various occasions or putting out seasonal decorations. If I’m late getting the house decorated then they usually just take matters into their own hands and get it done themselves. Off to the basement they go into the endless bins of seasonal decor we keep put away. We reuse our decor year after year and only add a couple new pieces every year. This time of year is cozy and comforting and we all look forward to the Fall season at our house.
I’ve been craving comfort food like pasta & hearty soups these days as the weather gets crisp. I’ve been getting my usual delivery of Organic Pumpkin Pureè from Amazon. I have loads of pumpkin to create new recipes with now. Simple things like this make me a happy mommy.
I’ve been adding the pumpkin to my baked goods, breakfast foods, smoothies and fall themed lattes. This is totally my favourite foodie time of year! So many opportunities to create tummy tasty foods using pumpkin!
This is my simple creamy Pumpkin Sauce recipe below. You can whip it up in 5 minutes! Store it in a Mason Jar to use later or add it straight to your pasta. You can make it ahead and keep it in your refrigerator which is handy if your in a hurry to make dinner on a weekday. Just heat it up in a deep frying pan or pot and just add your hot pasta right into it. Combine well and add any veggies you have on hand to it. Honestly I feel like these simple recipes are the best meals! Food doesn’t have to be complicated!
My Creamy Pumpkin Mac & Cheese Sauce:
– 1 cup raw cashews
– 1/2 cup warm water
– 1/2 cup dairy free milk of choice. I like Flax or Oat milk.
– 1/4 tsp turmeric
– 1 tsp paprika
– freshly ground pepper to taste
– 2 – 3 cloves of garlic
– 1/4 cup nutritional yeast
– 1 tbsp miso paste
You can add any other spices of yoour choice as well. I simetimes add a bit of Mrs Dash and it tastes great with that additional seasoning.
Add a splash of extra milk if you think it needs it. I prefer my sauce on the thicker side.
That’s it! Simple & delicious.
Enjoy the recipe and please tag me if you try it out! I’d love to see your yummy creations!
Please stop by my YouTube Channel as well and Subscribe! I make this sauce in my latest video on my channel. My channel name is @Vegan MommyDee. I appreciate your support!
Have a wonderful weekend!
I’m often making quick meals on the go. I feel like most people can relate. We’re all short on time and in a rush to make fast and easy meals. The hard part is creating meals that are healthy so we aren’t tempted to eat anything we can get our hands on. Worst still is grabbing takeout and fast food when we’re in a rush.
I find by sticking to some staple meals I’m able to quickly whip them together in no time at all. By always keeping staple items on hand at home it will make your life so much easier. I also make bigger batches of rice, baked oats and porridge so I have left overs for the next day. I love taking left over porridge to work for breakfast and then I add some berries to it and hemp hearts. That will keep me feeling full long and I wont have to spend money buying an unhealthy breakfast option on the go.
I always make extra sweet potato, white or yellow potatoes in my pressure cooker too. I just use the extra for lunch the next day for my hubby and I. I just add some seasoning to it and eat it with a hearty salad. It’s a simple, fast and nutritious meal!
I love making things like chia pudding in a Mason jar too. I make a few days worth of chia pudding and then we have the perfect breakfast for work or a great go to snack. I don’t have to worry about what to make because that meal is covered. Simple tips like this help keep us on track and because it’s so nutritious it will give us ample energy for our busy lives!
I’ve added below my new YouTube video. It’s another What I Eat in a Day video This edition is Quick Meal Ideas that are healthy and super fast to create.
If you haven’t already Subscribed to my channel please do. I’d greatly appreciate the support. Also don’t forget to follow my blog for future posts and follow me across social media.
Have a wonderful weekend everyone!
Health, Joy and Positive Vibes,
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