Buffalo Chickpea Salad

Buffalo Chickpea Salad

Buffalo Chickpea Salad

Quick and easy, delicious, plant-based, whole food dish, high in fiber and protein. Perfect substitute for tuna, egg, or ham salad. Serve on a sandwich, as a side or over a bed of greens as the main course.
Prep Time 10 mins
Total Time 10 mins
Course Main Dish, Sides and Snacks
Servings 8 servings

Ingredients
  

  • 15 ounce canned chickpeas (garbanzo beans)
  • 14 ounces tofu, extra firm drained
  • 1/3 cup mayonnaise plant-based, substitute plain yogurt or preferred salad dressing
  • 1/3 cup buffalo sauce (or preferred pepper sauce)
  • 1/4 cup nutritional yeast flakes
  • 1 Tbsp. onion powder
  • 1 Tbsp. garlic powder
  • 1/2 tsp. sea salt
  • 1/2 cup celery diced (optional), substitute bell pepper or other crunchy veggie
  • 1/2 red onion finely chopped; substitute green onions

Instructions
 

  • Drain the chick peas and the tofu. In a large bowl, use an immersion blend to mash (use a food processor or hand press with a fork if you don't have a stick blender).
  • Stir in the rest of the ingredients.

Notes

Want a chickpea salad with a little less spice? Try this!

Buffalo Chickpea Salad

Quick and easy, delicious, plant-based, whole food dish, high in fiber and protein. Perfect substitute for tuna, egg, or ham salad. Serve on a sandwich, as a side or over a bed of greens as the main course.
Prep Time 10 mins
Total Time 10 mins
Course Main Dish, Sides and Snacks
Servings 8 servings

Ingredients
  

  • 15 ounce canned chickpeas (garbanzo beans)
  • 14 ounces tofu, extra firm drained
  • 1/3 cup mayonnaise plant-based, substitute plain yogurt or preferred salad dressing
  • 1/3 cup buffalo sauce (or preferred pepper sauce)
  • 1/4 cup nutritional yeast flakes
  • 1 Tbsp. onion powder
  • 1 Tbsp. garlic powder
  • 1/2 tsp. sea salt
  • 1/2 cup celery diced (optional), substitute bell pepper or other crunchy veggie
  • 1/2 red onion finely chopped; substitute green onions

Instructions
 

  • Drain the chick peas and the tofu. In a large bowl, use an immersion blend to mash (use a food processor or hand press with a fork if you don't have a stick blender).
  • Stir in the rest of the ingredients.

Notes

Want a chickpea salad with a little less spice? Try this!
Make Crispy Air-Fried Vegetables with No Oil

Make Crispy Air-Fried Vegetables with No Oil

Make Crispy Air-Fried Vegetables with No Oil

You can make crispy air-fried vegetables with no oil if you have the right blend of seasonings. This simple seasoning recipe works well on everything. Serve these tasty snacks as finger food, sides or toppers for soup and salad. A micro-spritz of avocado oil improves the crunch factor.
1 from 1 vote
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Sides and Snacks
Servings 6 people

Ingredients
  

seasoning for crispy air-fried vegetables with no oil

  • 2 Tbsp. Bragg's Liquid Amino  soy sauce of choice, or coconut aminos for soy free
  • 2 Tbsp. balsamic vinegar substitute rice or apple cider vinegar
  • 1 tsp. onion powder
  • 1 tsp. garlic powder
  • 1/2 tsp. ginger optional
  • 1-2 pounds chopped vegetables green beans, Brussels sprouts, eggplant, cauliflower, sweet potatoes, fingerlings--whatever! Frozen works too.
  • 1 spray avocado oil optional, or substitute 1 tsp. sesame oil
  • salt and pepper to taste or sprinkle Everything seasoning

Instructions
 

  • Preheat the air-fryer to 375 to 400 degrees. Use lower heat for soft veggies like zucchini and tomatoes, and higher heat for firm veggies like root vegetables and squash.
  • Make crispy air-fried vegetables with no oil seasoning—just whisk the ingredients. Next, chop vegetables into bite size pieces. Thoroughly coat vegetables with the seasoning in a large bowl. Continue to stir until the liquid has been absorbed by the veggies.
  • Place vegetables in air-fryer. If desired, spritz with avocado oil. Heat for 10-20 minutes (depends on the size of the batch and desired doneness). Stir periodically and add another spritz of avocado oil at the halfway point.
  • Taste. Add salt and pepper (or Everything seasoning) if desired. Serve warm or cold.

Notes

You can make crispy air-fried vegetables with no oil. However, a spritz of avocado oil can improve the crunch factor. Avocado oil spray is the only oil spray I allow in my kitchen. Regular oil sprays have propellants such as butane or propane in them. Seriously. Do not put that on your food! Avocado oil is pure, and can make crispy air-fried vegetables thanks to a high smoke point. A minimal amount creates a big crunch. If you don't have avocado oil, you can add 1 tsp. sesame oil to the seasoning. Or just skip it.  
If you want a dipping sauce, try healthy horseradish sauce. It's oil free and nut free. 
horseradish sauce

Make Crispy Air-Fried Vegetables with No Oil

You can make crispy air-fried vegetables with no oil if you have the right blend of seasonings. This simple seasoning recipe works well on everything. Serve these tasty snacks as finger food, sides or toppers for soup and salad. A micro-spritz of avocado oil improves the crunch factor.
1 from 1 vote
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Sides and Snacks
Servings 6 people

Ingredients
  

seasoning for crispy air-fried vegetables with no oil

  • 2 Tbsp. Bragg's Liquid Amino  soy sauce of choice, or coconut aminos for soy free
  • 2 Tbsp. balsamic vinegar substitute rice or apple cider vinegar
  • 1 tsp. onion powder
  • 1 tsp. garlic powder
  • 1/2 tsp. ginger optional
  • 1-2 pounds chopped vegetables green beans, Brussels sprouts, eggplant, cauliflower, sweet potatoes, fingerlings--whatever! Frozen works too.
  • 1 spray avocado oil optional, or substitute 1 tsp. sesame oil
  • salt and pepper to taste or sprinkle Everything seasoning

Instructions
 

  • Preheat the air-fryer to 375 to 400 degrees. Use lower heat for soft veggies like zucchini and tomatoes, and higher heat for firm veggies like root vegetables and squash.
  • Make crispy air-fried vegetables with no oil seasoning—just whisk the ingredients. Next, chop vegetables into bite size pieces. Thoroughly coat vegetables with the seasoning in a large bowl. Continue to stir until the liquid has been absorbed by the veggies.
  • Place vegetables in air-fryer. If desired, spritz with avocado oil. Heat for 10-20 minutes (depends on the size of the batch and desired doneness). Stir periodically and add another spritz of avocado oil at the halfway point.
  • Taste. Add salt and pepper (or Everything seasoning) if desired. Serve warm or cold.

Notes

You can make crispy air-fried vegetables with no oil. However, a spritz of avocado oil can improve the crunch factor. Avocado oil spray is the only oil spray I allow in my kitchen. Regular oil sprays have propellants such as butane or propane in them. Seriously. Do not put that on your food! Avocado oil is pure, and can make crispy air-fried vegetables thanks to a high smoke point. A minimal amount creates a big crunch. If you don't have avocado oil, you can add 1 tsp. sesame oil to the seasoning. Or just skip it.  
If you want a dipping sauce, try healthy horseradish sauce. It's oil free and nut free. 
horseradish sauce
Spicy Kale Sauté Sauce

Spicy Kale Sauté Sauce

Spicy Kale Sauté Sauce

Turn basic and boring vegetables into high demand centerpieces. The spicy kale sauté sauce layers all five tastes: spicy, sweet, salty, sour and umami. This recipe can be used with other greens or any other vegetable. Drizzle over sweet potato, marinate eggplant or roast with cauliflower.
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Sauce
Servings 4 servings

Ingredients
  

spicy kale sauté sauce

  • 1 Tbsp. garlic chili sauce
  • 1 Tbsp. Bragg's Liquid Aminos or soy sauce of choice; substitute coconut aminos for soy free
  • 1 Tbsp. tahini
  • 1 Tbsp. rice vinegar
  • 1 tsp. sesame oil optional
  • 1 bunch of kale or 5 oz container, ~4 cups

Instructions
 

  • Remove stems from kale and rip into small pieces. If you like kitchen gadgets, there is a handy helper that makes this fast and easy. It works for small stems too, like oregano and thyme.
  • Whisk the spicy kale sauté sauce ingredients in a large bowl. Add kale and stir until leaves are coated.
  • Option One: Refrigerate until leaves are tender. Serve cold.
  • Option Two. Sauté for a few minutes until leaves are tender. Serve warm.

Notes

The spicy kale sauté sauce isn't just for kale . . .

Spicy Kale Sauté Sauce

Turn basic and boring vegetables into high demand centerpieces. The spicy kale sauté sauce layers all five tastes: spicy, sweet, salty, sour and umami. This recipe can be used with other greens or any other vegetable. Drizzle over sweet potato, marinate eggplant or roast with cauliflower.
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Sauce
Servings 4 servings

Ingredients
  

spicy kale sauté sauce

  • 1 Tbsp. garlic chili sauce
  • 1 Tbsp. Bragg's Liquid Aminos or soy sauce of choice; substitute coconut aminos for soy free
  • 1 Tbsp. tahini
  • 1 Tbsp. rice vinegar
  • 1 tsp. sesame oil optional
  • 1 bunch of kale or 5 oz container, ~4 cups

Instructions
 

  • Remove stems from kale and rip into small pieces. If you like kitchen gadgets, there is a handy helper that makes this fast and easy. It works for small stems too, like oregano and thyme.
  • Whisk the spicy kale sauté sauce ingredients in a large bowl. Add kale and stir until leaves are coated.
  • Option One: Refrigerate until leaves are tender. Serve cold.
  • Option Two. Sauté for a few minutes until leaves are tender. Serve warm.

Notes

The spicy kale sauté sauce isn't just for kale . . .
Tofu Scramble

Tofu Scramble

Tofu Scramble

This basic tofu scramble has the same light texture, and protein of a scrambled egg, and superior flavor. It's delicious. Eat it plain, add veggies to make a breakfast scramble, wrap into a burrito with some black beans and spinach, or crumble over stir-fried rice or miso soup.
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Breakfast, Sides and Snacks
Servings 6 people

Ingredients
  

  • 14 ounces extra firm tofu
  • 2 Tbsp. nutritional yeast flakes
  • 1 tsp. turmeric
  • 1 tsp. sea salt
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1/2 tsp. smoked paprika

Instructions
 

  • Drain the tofu. Crumble into the skillet. Stir in the remaining ingredients. Heat for 5-7 minutes, stirring frequently.

Tofu Scramble

This basic tofu scramble has the same light texture, and protein of a scrambled egg, and superior flavor. It's delicious. Eat it plain, add veggies to make a breakfast scramble, wrap into a burrito with some black beans and spinach, or crumble over stir-fried rice or miso soup.
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Breakfast, Sides and Snacks
Servings 6 people

Ingredients
  

  • 14 ounces extra firm tofu
  • 2 Tbsp. nutritional yeast flakes
  • 1 tsp. turmeric
  • 1 tsp. sea salt
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1/2 tsp. smoked paprika

Instructions
 

  • Drain the tofu. Crumble into the skillet. Stir in the remaining ingredients. Heat for 5-7 minutes, stirring frequently.
Grab-and-Go Salad Wraps

Grab-and-Go Salad Wraps

Grab-and-Go Salad Wraps

Salad wraps turn messy, boring vegetables into portable, nutrient-dense food. My teenage daughters (and friends) love them. The Ole wrap has 11 grams of fiber, 5 grams of protein and only 50 calories. Hummus or nut spread offer more protein and creamy richness, and the tin foil allows you to eat without a mess. These easy, healthy and satisfying snacks will change your relationship with salad.
Course Sides and Snacks
Cuisine American

Ingredients
  

  • 1 salad Add your favorite greens, herbs and veggies.
  • 1 tortilla wrap Ole High Fiber Carb Lean is my favorite
  • 1-2 Tbsp. Hummus or vegan nut cheese or spread
  • 1 Tbsp. favorite vinegar or salad dressing of choice

Instructions
 

  • Look for Ole High Fiber Carb Lean tortilla wraps. Each wrap has 11 grams of fiber, 5 grams of protein and only 50 calories. These are the best I've found in a regular grocery store—if you have another recommendation, please comment. Most wraps have no fiber or protein with 150 calories. Despite the fiber and protein in these, they are soft and sturdy. Read your labels!
  • Make a large salad. Start with hearty greens like kale, chard, spinach and radicchio. Chop a rainbow veggies—broccoli, cauliflower, bell peppers, artichoke hearts, carrots, radish, etc. Include fresh herbs like green onion, cilantro, parsley and/or dill. Sprinkle with sunflower and pumpkin seeds. Keep salad in refrigerator until ready to use. Because I make enough to feed myself, daughters and friends, I store in a 2-gallon size plastic green bag which keeps salad fresh all week.
  • Assemble desired hummus, dip or spread, salad dressing and salad.
  • Tear a sheet of tin foil and lay tortilla wrap flat. Layer hummus and salad and sprinkle with vinegar or salad dressing. Tuck the bottom of the tortilla and roll into a burrito. Tuck aluminum foil over the bottom of the burrito and wrap foil in the same direction. Fold the top to seal.
  • When you are ready to eat, unroll to allow enough space to take a bite. Shape the foil so that it catches falling veggies or vinegar. Continue to unwrap and shape foil as you eat. PS: Chew your veggies thoroughly; eat mindfully. This food is medicine!

Grab-and-Go Salad Wraps

Salad wraps turn messy, boring vegetables into portable, nutrient-dense food. My teenage daughters (and friends) love them. The Ole wrap has 11 grams of fiber, 5 grams of protein and only 50 calories. Hummus or nut spread offer more protein and creamy richness, and the tin foil allows you to eat without a mess. These easy, healthy and satisfying snacks will change your relationship with salad.
Course Sides and Snacks
Cuisine American

Ingredients
  

  • 1 salad Add your favorite greens, herbs and veggies.
  • 1 tortilla wrap Ole High Fiber Carb Lean is my favorite
  • 1-2 Tbsp. Hummus or vegan nut cheese or spread
  • 1 Tbsp. favorite vinegar or salad dressing of choice

Instructions
 

  • Look for Ole High Fiber Carb Lean tortilla wraps. Each wrap has 11 grams of fiber, 5 grams of protein and only 50 calories. These are the best I've found in a regular grocery store—if you have another recommendation, please comment. Most wraps have no fiber or protein with 150 calories. Despite the fiber and protein in these, they are soft and sturdy. Read your labels!
  • Make a large salad. Start with hearty greens like kale, chard, spinach and radicchio. Chop a rainbow veggies—broccoli, cauliflower, bell peppers, artichoke hearts, carrots, radish, etc. Include fresh herbs like green onion, cilantro, parsley and/or dill. Sprinkle with sunflower and pumpkin seeds. Keep salad in refrigerator until ready to use. Because I make enough to feed myself, daughters and friends, I store in a 2-gallon size plastic green bag which keeps salad fresh all week.
  • Assemble desired hummus, dip or spread, salad dressing and salad.
  • Tear a sheet of tin foil and lay tortilla wrap flat. Layer hummus and salad and sprinkle with vinegar or salad dressing. Tuck the bottom of the tortilla and roll into a burrito. Tuck aluminum foil over the bottom of the burrito and wrap foil in the same direction. Fold the top to seal.
  • When you are ready to eat, unroll to allow enough space to take a bite. Shape the foil so that it catches falling veggies or vinegar. Continue to unwrap and shape foil as you eat. PS: Chew your veggies thoroughly; eat mindfully. This food is medicine!
Mini Eggplant Pizza

Mini Eggplant Pizza

Mini Eggplant Pizzas

Mini Eggplant Pizza

These are so fun! Great way to have your pizza and eat it too . . .
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Sides and Snacks

Ingredients
  

  • 1 Eggplant medium
  • 1/4 cup Extra Virgin Olive Oil
  • Sea Salt & Black Pepper to taste
  • 3/4 cup Tomato Sauce
  • 1/2 tsp Oregano
  • 4 oz Vegan Mozzarella Cheese
  • 1/2 tsp Red Pepper Flakes Optional
  • 2 tbsps Basil Leaves finely chopped

Instructions
 

  • Cut the eggplant into equal slices about 1/2 inch thick. Generously brush each side of the eggplant with the oil and season with sea salt and black pepper.
  • Heat a large non-stick pan over medium heat. Cook eggplant in batches until tender and browned about 3 to 5 minutes per side.
  • Meanwhile, turn the broiler on high.
  • Transfer the browned eggplant slices to a baking sheet and top each with tomato sauce, dried oregano and shredded cheese. Broil the eggplant pizzas for 3 to 5 minutes until the cheese is melted, bubbly and browned.
  • Top with red pepper flakes and fresh basil. Enjoy!

Notes

  • Leftovers

    Refrigerate in an airtight container for up to two days. Reheat in the microwave or oven until warmed through.
More Flavor: Add minced garlic and Italian seasoning to the tomato sauce.
Additional Toppings: Top eggplant pizza with your favorite pizza toppings like pepperoni, bacon, olives, bell peppers or mushrooms.
Mini Eggplant Pizzas

Mini Eggplant Pizza

These are so fun! Great way to have your pizza and eat it too . . .
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Sides and Snacks

Ingredients
  

  • 1 Eggplant medium
  • 1/4 cup Extra Virgin Olive Oil
  • Sea Salt & Black Pepper to taste
  • 3/4 cup Tomato Sauce
  • 1/2 tsp Oregano
  • 4 oz Vegan Mozzarella Cheese
  • 1/2 tsp Red Pepper Flakes Optional
  • 2 tbsps Basil Leaves finely chopped

Instructions
 

  • Cut the eggplant into equal slices about 1/2 inch thick. Generously brush each side of the eggplant with the oil and season with sea salt and black pepper.
  • Heat a large non-stick pan over medium heat. Cook eggplant in batches until tender and browned about 3 to 5 minutes per side.
  • Meanwhile, turn the broiler on high.
  • Transfer the browned eggplant slices to a baking sheet and top each with tomato sauce, dried oregano and shredded cheese. Broil the eggplant pizzas for 3 to 5 minutes until the cheese is melted, bubbly and browned.
  • Top with red pepper flakes and fresh basil. Enjoy!

Notes

  • Leftovers

    Refrigerate in an airtight container for up to two days. Reheat in the microwave or oven until warmed through.
More Flavor: Add minced garlic and Italian seasoning to the tomato sauce.
Additional Toppings: Top eggplant pizza with your favorite pizza toppings like pepperoni, bacon, olives, bell peppers or mushrooms.

Sautéed Greens

Sautéed Greens

Sauteed Greens

Sautéed Greens

It's hard to get enough greens everyday. This simple recipe is flavorful and packed with nutrients. Perfect as a warm salad or a side dish.
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Sides and Snacks

Ingredients
  

  • 5 cups Greens (Spinach, Kale, Chard)
  • 1 tbsp Extra Virgin Olive Oil
  • 2 cloves Garlic Minced
  • 1 tsp Ginger
  • 1 tbsp Mustard Seeds

Instructions
 

  • Saute olive oil, garlic, ginger and mustard seeds until seeds begin to pop. Add spinach or other greens. Remove from heat just before desired tenderness is achieved to avoid over-cooking. Salt and pepper as desired.
Sauteed Greens

Sautéed Greens

It's hard to get enough greens everyday. This simple recipe is flavorful and packed with nutrients. Perfect as a warm salad or a side dish.
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Sides and Snacks

Ingredients
  

  • 5 cups Greens (Spinach, Kale, Chard)
  • 1 tbsp Extra Virgin Olive Oil
  • 2 cloves Garlic Minced
  • 1 tsp Ginger
  • 1 tbsp Mustard Seeds

Instructions
 

  • Saute olive oil, garlic, ginger and mustard seeds until seeds begin to pop. Add spinach or other greens. Remove from heat just before desired tenderness is achieved to avoid over-cooking. Salt and pepper as desired.

Pin It on Pinterest