by Julie Pace, RDN | Nov 12, 2020
Mediterranean Mushroom Gyro
Feed your immune system with this vegetarian Mushroom Gyro that has a tasty blend of Mediterranean spices with "meaty" sauteed mushrooms then drizzled with a homemade tzatziki sauce all wrapped up in a whole wheat pita. White button mushrooms are a great source of Vitamin D, selenium, and Vitamin B6, amino acids, among other powerful nutrients. This gyro is easy and quick and delicious.
Prep Time 5 minutes mins
Cook Time 15 minutes mins
Total Time 20 minutes mins
Course Main Course
Cuisine Mediterranean
- 1-1/2 cup raw cashews
- 3/4 cup water filtered
- 2 Tbsp lemon juice or freshly squeezed
- 3/4 tsp salt kosher
- 5 garlic cloves
- 3 tsp white vinegar
- 1 large cucumber peeled and grated
- 1 tbsp fresh dill fresh or dried (chopped)
- 16 ounces whole white mushrooms sliced
- 1/4 cup olive oil extra virgin
- 2 tbsp Soy Sauce
- 2 tbsp lemon juice
- 4 cloves garlic minced
- 1/2 tsp oregano, paprika, salt, pepper 1/2 tsp each
Boil cashews in water for 15 minutes.
After cashews have boiled for 15 minutes, remove from heat and drain.
To make tzatziki sauce, in a food processor or blender combine the next 7 ingredients, cashews, water, lemon juice, kosher salt, garlic cloves, white vinegar, cucumber, and fresh dill and blend until smooth and creamy, then pour into a bowl.
Next, in a separate bowl combine the olive oil, soy sauce, lemon juice, minced garlic, oregano, paprika, salt and pepper, then whisk together to blend spices.
Pour spice mixture over sliced mushrooms and saute on medium heat for about 5-10 minutes.
Serve on a lightly toasted whole wheat pita.
Keyword mediterranean food, mushrooms, vegan gyro
by Julie Pace, RDN | Sep 19, 2020
Quick Veggie Pasta
Not only is this recipe quick and healthy, it is also packed with protein and vitamins D and C. This nutrient rich dish has multiple health promoting benefits such as anti-inflammatory, anti-cancer and immune boosting benefits.
Prep Time 10 minutes mins
Cook Time 10 minutes mins
Total Time 20 minutes mins
Course Main Course
Cuisine Italian, vegan
- 4 ounces Protein Plus Angel Hair Pasta
- 2 Tbsp olive oil extra virgin
- 1 head broccoli, cut organic
- 1 medium red bell pepper, sliced organic
- 1 medium yellow bell pepper, sliced organic
- 4 cloves garlic, minced fresh, peeled
Cook pasta as directed 7-9 minutes
While pasta is cooking, add olive oil to saute pan, and saute veggies and garlic for 4-5 minutes
Drain pasta, add to sauteed veggies, Mix well.
Season with salt and pepper to taste, enjoy!
Add a side salad with your favorite vinaigrette and favorite fruit. For extra protein add in one cup of chickpeas.
Keyword healthy pasta dish, vegan pasta dish
by Julie Pace, RDN | Sep 3, 2020
Craving the bold, spicy flavor of buffalo wings but looking for a healthier option? These Buffalo Cauliflower Wings are the perfect swap! Crispy, flavorful, and baked to perfection, this plant-based alternative is great as a party snack, game-day treat, or appetizer. Even better, they’re easy to make and sure to be a hit with everyone at the table.
Why You’ll Love This Recipe
- Healthy Alternative: A guilt-free twist on traditional buffalo wings.
- Plant-Based & Versatile: Flexible for all diets.
- Crowd-Pleaser: Perfect for parties, tailgating, or a fun snack.
- Packed with Flavor: Spiced batter and tangy buffalo sauce deliver bold taste
Ingredients for Buffalo Cauliflower Wings
- 1 head organic cauliflower: Cut into bite-sized florets.
- 3/4 cup unbleached organic all-purpose flour: For a light and crispy coating.
- 1 tsp granulated garlic: Adds depth to the batter.
- 1 tsp onion powder: Complements the savory flavors.
- 1 tsp salt: Enhances overall taste.
- 3/4 cup almond milk (unsweetened): Keeps the batter light.
- 1 Tbsp apple cider vinegar: Adds tang and activates the batter.
- 2 Tbsp melted butter (vegan if desired): For a rich, silky buffalo sauce.
- 1/3 cup Frank’s Buffalo Sauce: The sauce is what makes these wings delicious.
How to Make Buffalo Cauliflower Wings
Step 1: Prepare Your Ingredients
- First, you’ll preheat the oven to 375°F (190°C) and line two baking sheets with parchment paper.
- Next, in a small bowl, mix almond milk with apple cider vinegar and let it sit for 15 minutes to create a dairy-free buttermilk.
Step 2: Make the Batter
- In a large bowl, combine the flour, granulated garlic, onion powder, and salt.
- Slowly add the almond milk mixture to the dry ingredients, stirring until smooth.
Step 3: Coat and Bake the Cauliflower
- Dip each cauliflower floret into the batter, ensuring it’s evenly coated.
- Place the coated florets on the baking sheets, leaving space between them for even cooking.
- Bake for 20 minutes, flip the florets, and bake for an additional 20 minutes until golden and crispy.
Step 4: Make the Buffalo Sauce
- In a small bowl, whisk together melted butter and Frank’s Buffalo Sauce until smooth.
Step 5: Toss and Serve
- Remove the baked cauliflower from the oven and toss it in the buffalo sauce until well-coated.
- Serve immediately with celery sticks and your favorite dipping sauce like ranch or blue cheese.
Tips for Perfect Buffalo Cauliflower Wings
- For Extra Crispy Wings: To achieve an irresistible crunch, consider broiling the cauliflower for the final 2–3 minutes of baking. This quick step ensures a golden, crispy finish that elevates the texture of your wings.
- Add More Heat: If you crave an extra kick of spice, mix a dash of cayenne pepper or your favorite hot sauce into the buffalo sauce. This small tweak can intensify the flavor and cater to spice lovers.
- Make It Gluten-Free: For a gluten-free version, substitute regular all-purpose flour with a gluten-free alternative. Not only does this simple adjustment make the dish more inclusive, but it also maintains the same great taste and texture.
- Storage: While these wings are best enjoyed fresh out of the oven, you can easily reheat them to restore their crispiness. Simply place them back in the oven for a few minutes, and they’ll regain their crunchy exterior and delicious flavor.
Nutritional Highlights
- Low-Calorie: One of the best things about cauliflower is its naturally low calorie count, making these wings a guilt-free indulgence. Plus, its high fiber content keeps you satisfied longer.
- Vegan-Friendly: By using plant-based butter and almond milk, this recipe becomes a fully vegan option, perfect for anyone following a plant-based diet.
- Antioxidant-Rich: Both cauliflower and the flavorful spices in this recipe are rich in antioxidants, which help combat inflammation and support overall health. With every bite, you’re not just enjoying a tasty treat but also fueling your body with wholesome nutrients.
FAQs
Can I air fry Buffalo Cauliflower Wings?
Yes! Air fry at 375°F (190°C) for about 15–18 minutes, flipping halfway through.
What dipping sauces pair well with buffalo cauliflower?
Classic ranch or blue cheese dressing pairs well. For a vegan option, try cashew-based ranch or tahini sauce.
Can I make this ahead of time?
While best served fresh, you can bake the cauliflower and store it in an airtight container. Reheat in the oven and toss in the buffalo sauce just before serving.
Buffalo Cauliflower Wings
Buffalo Cauliflower Wings are a delicious healthy swap for the traditional buffalo wings. They make a great snack or a healthy appetizer to serve at parties or tailgating.
Prep Time 10 minutes mins
Cook Time 40 minutes mins
Total Time 50 minutes mins
- 1 head organic cauliflower cut into florets
- 3/4 cup unbleached organic flour all purpose
- 1 tsp granulated garlic
- 1 tsp onion powder organic
- 1 tsp salt
- 3/4 cup almond milk, unsweetened
- 2 tbsp butter, melted vegan
- 1/3 cup Frank's Buffalo Sauce
- 1 Tbsp apple cider vinegar
Preheat oven to 375. Line two baking sheets with parchment paper
In a small bowl, add 3/4 cup almond milk with 1 Tbsp apple cider vinegar, let sit for 15 minutes.
In a large bowl, combine the spices, salt and flour.
Combine almond milk mixture with flour mixture, mix well.
Coat cauliflower florets into the batter, coat evenly in the mixture. Place coated cauliflower on baking pans, leaving room in between so that air can circulate around cauliflower.
Bake for 20 minutes, then flip cauliflower, bake for another 20 minutes.
To make buffalo sauce, combine buffalo sauce with melted butter, then whisk.
Once cauliflower is done, toss cauliflower into the buffalo sauce to coat and enjoy.
Keyword easy buffalo cauliflower wings, party food, vegan appetizers
by Julie Pace, RDN | Aug 21, 2020
If you are needing something quick, healthy and delicious, try this plant-based strawberry smoothie topped with blueberries, blackberries and raspberries. Not only are berries packed with antioxidants, but they may also provide anti-cancer benefits, a boost to the immune system and protective benefits to the liver and brain.
Prep Time 5 minutes mins
5 minutes mins
Total Time 10 minutes mins
- 1 cup frozen strawberries, organic, sliced cut into small pieces
- 1/2 cup coconut milk
- 1/4 cup blueberries fresh or unsweetened frozen, thawed
- 1/4 cup raspberries fresh or unsweetened frozen, thawed
- 1/4 cup blackberries fresh or unsweetened frozen, thawed
Blend frozen strawberries and coconut milk to desired smoothie consistency
Top with blueberries, blackberries, and raspberries
You can substitute the coconut milk for any other plant based milk or plant-based yogurt. Add more or less depending on desired consistency.
Keyword berries, plant-based smoothie, quick, healthy smoothie
by Julie Pace, RDN | Aug 20, 2020
This black bean veggie quesadilla is a quick and healthy meal made with whole grain tortillas, green, red, yellow pepper, onions, black beans, and some vegan mexican cheese. This quesadilla will provide you with over 1/3 of your recommended daily fiber intake not to mention it is packed with protein, vitamin C, and antioxidants.
Prep Time 10 minutes mins
Cook Time 5 minutes mins
Total Time 15 minutes mins
Course Appetizer, Main Course, Snack
- 1 cup black beans, organic canned, drained
- 1/4 cup red bell pepper, organic diced
- 1/4 cup yellow bell pepper, organic diced
- 1/4 cup green bell pepper, organic diced
- 1/4 cup white onions diced
- 2 medium whole wheat flour tortillas, organic
- 1/4 cup mexican cheese, vegan shredded
- 1 Tbsp olive oil divided
- 1 avocado, diced
Mix black beans, peppers, onions, and cheese altogether in a bowl.
Heat 1 tbsp olive oil in skillet.
Place 1 tortilla in skillet add the black bean mixture to the tortilla, spread evenly. Then, place another tortilla on top of the mixture.
Heat until browned on each side and cheese is melted.
Add your favorite salsa on the side.
by Julie Pace, RDN | Aug 13, 2020
Black Bean Salad
This southwestern black bean salad is healthy and delicious. A quick and easy side dish to make for parties, tailgating, or busy nights.
Prep Time 10 minutes mins
Total Time 10 minutes mins
Course Main Course, Salad, Side Dish
- 1 can black beans, drained canned, organic
- 1 can sweet corn canned, non GMO
- 1/2 large red bell pepper, diced organic
- 2 tsp cumin
- 1/2 large yellow bell pepper, diced organic
- 1/2 medium red onion, diced
- 1 small lime
- cilantro optional
- 1 large avocado, diced optional
Add your favorite salsa and/or sliced avocado for extra flavor.
Keyword black beans, salad