Black Bean Brownies
Happy Herbivore’s
GREATEST HITS
Dear Herbie, THANK YOU for pre-ordering The Happy Herbivore Guide to PlantBased Living e-book! I hope you enjoy these “greatest hits” from my first four cookbooks. In this exclusive pre-order PDF, you’ll find:
From The Happy Herbivore Cookbook: • Cheater Pad Thai • “Tuna” Salad • Black Bean Brownies
From Everyday Happy Herbivore: • Quick Burgers • Everyday Mushroom Gravy
From Happy Herbivore Abroad: • Lentil Taco Meat • Quick Queso
From Happy Herbivore Light & Lean: • Meatloaf Bites • Skinny Mac & Cheese • Pumpkin Pancakes Thanks again for your support of the Happy Herbivore books! I hope you enjoy these greatest hits and The Happy Herbivore Guide to Plant-Based Living.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Quick one-Pot dinners
Cheater Pad Thai Serves 2 | Pictured on pg. 114 | I call this “cheater” because it’s ridiculously easy and quick to make and also because this recipe uses 1 tbsp of peanut butter, so it’s not fat-free. For an even lower-fat pad Thai, prepare the Nutty Spread (pg. 253) without cinnamon and use 1 to 2 tbsp in place of the peanut butter. 1 ⁄4 lb thick rice noodles 2 tbsp soy sauce 1 tbsp smooth peanut butter 1 tbsp sweet red chili Asian sauce 1 ⁄4 tsp granulated garlic powder 1 ⁄4 tsp ground ginger 1 ⁄4 tsp hot sauce, or to taste 3 oz bean sprouts
C H E F ’ S NO T E : Letting this sauce rest for a few minutes is a great way to intensify the flavor.
1
Prepare rice noodles according to package directions.
2
In a small bowl, whisk 2 tbsp of warm water, soy sauce, peanut butter, chili sauce, garlic powder, ginger, and hot sauce together until combined. It may appear too runny at first, but it’s not.
3
Taste, adding more hot sauce if desired.
4
Using tongs, toss prepared noodles with your newly created pad Thai sauce until all noodles are evenly coated.
5
Plate and top with bean sprouts.
6
Garnish with chopped raw peanuts and a lime wedge if desired.
VA R I AT IONS
lower-Calorie Pad Thai For a lowercarbohydrate and lower-calorie pad Thai, substitute 2 cups of thinly sliced blanched cabbage for half of the rice noodles. Vegetable Pad Thai Double the sauce; Cook 1 15-oz package of frozen stir-fry veggies according to package instructions and toss with sauce and noodles.
N u T R I T IO N A l I N F O R M AT IO N Calories 283; Calories from Fat 38; Total Fat 4.3g; Cholesterol 0mg; Total Carbohydrate 55.0g; Dietary Fiber 2.7g; Sugars 4.1g; Protein 7.9g
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“Tuna” Salad Makes 4 sandwiches | Pictured opposite | It’s amazing how chickpeas and a little kelp recreate the taste of tuna. This salad is great on whole-wheat bread, smashed in a lettuce wrap, or served over a warm whole-wheat English muffin and topped with a slice of tomato. 1 15-oz can chickpeas, drained and rinsed 2 celery stalks, washed 1 to 2 tbsp pickle relish 1 ⁄2 tsp onion flakes 2 tsp nutritional yeast 1 tbsp soy sauce 3 tbsp Mayo (pg. 271) 1 ⁄2 tsp kelp powder 1 ⁄2 tsp lemon juice (optional) pepper, to taste
1
In a large mixing bowl, mash chickpeas with a fork until coarse and no whole beans are left. Alternatively, pulse beans in a food processor a few times, careful not to puree, and transfer to a mixing bowl.
2
Shred celery with a cheese grater or mince in food processor by letting the motor run.
3
Transfer to the mixing bowl and add remaining ingredients, stirring to combine. Add more Mayo or kelp as necessary or desired.
VA R I AT ION
Mediterranean Tuna Salad Stir in diced zucchini, tomatoes, red bell peppers, green bell peppers, red onions, and sliced black olives.
N u T R I T IO N A l I N F O R M AT IO N Calories 125; Calories from Fat 8; Total Fat 0.9g; Cholesterol 0mg; Total Carbohydrate 22.6g; Dietary Fiber 4.4g; Sugars 3.0g; Protein 7.1g
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Black Bean Brownies Makes 9 squares | Pictured opposite | I made these brownies for my friend Tara who heard about a non-vegan version in a Weight Watchers meeting. I posted the recipe on my website, Happyherbivore.com, half expecting everyone to shudder in horror. To my complete surprise, these brownies took food blogs and Twitter by storm. This is by far my most popular recipe. 1 15-oz can black beans, drained and rinsed 2 spotted bananas 1 ⁄3 c agave nectar 1 ⁄4 c unsweetened cocoa 1 tbsp ground cinnamon 1 tsp vanilla extract 1 ⁄4 cup raw sugar (optional) 1 ⁄4 tsp salt (optional) 1 ⁄4 cup instant oats
C H E F ’ S NO T E : The riper the banana, the sweeter it tastes and the more banana smell and flavor it has. Add the optional sugar with less ripe bananas and omit with very ripe bananas. You can also substitute chickpeas, black-eyed peas, and adzuki beans.
1
Preheat oven to 350˚F.
2
Grease a standard 9-inch square pan and set aside.
3
Combine all ingredients except oats in a food processor or blender and blend until smooth, stopping and scraping the sides as needed.
4
Stir in oats and bake for approximately 30 minutes or until a toothpick inserted into the center comes out clean. Allow to cool completely before slicing.
VA R I AT IONS
Dark Chocolate Brownies Add another 1⁄4 cup of unsweetened cocoa. Mint Chocolate Chip Brownies Omit cinnamon and add a few drops of mint extract. Mexican Hot Chocolate Brownies Add 1⁄4 to 1⁄2 tsp of cayenne pepper. Mocha Fudge Brownies Add 2 to 3 tsp of instant coffee granules.
N u T R I T IO N A l I N F O R M AT IO N Calories 112; Calories from Fat 8; Total Fat 0.9g; Cholesterol 0mg; Total Carbohydrate 24.7g; Dietary Fiber 4.8g; Sugars 12.2g; Protein 3.5g
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Quick Burgers Makes 4 burgers | I developed these burgers in a hotel room: they’re quick, easy, and require very few ingredients. (In fact, except for the beans and a seasoning packet, I sourced all the ingredients from the complimentary “breakfast bar.”) I make these burgers any time I need a super-fast meal or I’m really low on ingredients. 1 15-oz can black beans, drained and rinsed 2 tbsp ketchup 1 tbsp yellow mustard 1 tsp onion powder (granulated) 1 tsp garlic powder (granulated) 1 ⁄3 c instant oats
1
Preheat oven to 400°F.
2
Grease a cookie sheet or line with parchment paper and set aside.
3
In a mixing bowl, mash black beans with a fork until mostly pureed but with some half beans and bean parts left.
4
Stir in condiments and spices until well combined, then mix in oats.
5
Divide into 4 equal portions and shape into thin patties.
6
Bake for 10 minutes, carefully flip over, and bake for another 5 minutes, or until crusty on the outside.
7
Slap onto a bun with extra condiments and eat!
N u tR ItIoNa l IN foR M atIoN (1 Bu RgER) 3g Fiber, 2.2g Sugars, 5g Protein
109 Calories, 0.5g Fat, 17.6g Carbohydrates,
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Everyday Mushroom Gravy Makes 1 cup | This is a great everyday gravy, meaning it goes with just about anything and can turn a meal from boring to superb. I love it with mashed potatoes, but it’s also great on greens, rice, and couscous. 1 c water 2 tbsp low-sodium soy sauce 2 tbsp nutritional yeast, divided 1 ⁄4 tsp onion powder (granulated) 1 ⁄4 tsp garlic powder (granulated) 1 ⁄4 tsp ground ginger 8 oz white or brown mushrooms, sliced Italian seasoning 1 ⁄2 c nondairy milk 2 tbsp cornstarch dash of ground nutmeg (optional) black pepper, to taste pinch of salt (optional)
1
In a skillet, whisk water with low-sodium soy sauce, 1 tablespoon of nutritional yeast, onion powder, garlic powder, and ground ginger.
2
Bring to a boil and add mushrooms, sprinkling them generously with Italian seasoning (a good 10 shakes).
3
Continue to sauté over medium-high heat until the mushrooms are brown and soft, about 3 minutes. Meanwhile whisk nondairy milk with cornstarch and remaining 1 tablespoon of nutritional yeast. Add a very light dash of nutmeg, if desired.
4
Pour over mushrooms, stirring to combine. Reduce heat to low and continue to cook until thick and gravylike, about 5 minutes.
5
Add black pepper to taste (I like it really peppery) and a few more shakes of Italian seasoning unless you were very generous before. Taste again, adding a pinch of salt if necessary.
6
Set aside for a few minutes before serving to let the flavors merge.
C h e f ’ s No t e : For a smoky-flavored gravy, substitute smoked paprika for the nutmeg, and add more to taste.
N u t r i t io N a l i N f o r m at io N ( 1⁄4 C ) 1.4g Fiber, 1.2g Sugars, 5.6g Protein
60 Calories, 1.4g Fat, 8.9g Carbohydrates,
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lentil taco “meat” Clearly, I’m destined to have a taco recipe in every cookbook I write. That’s okay though, because I love tacos and this Lentil Taco “Meat” is my favorite taco filling yet! I got this idea from one of my fans and now we make lentil tacos (or burritos, or enchiladas!) at least once a week. Use brown- or the greenish-colored lentils here, not red or yellow.
Pulse warm lentils in a food processor or blender until chopped up or pureed (your choice). Transfer to a mixing bowl and stir in remaining ingredients. Taste, adding salt or pepper as desired, plus a splash of nondairy milk or a touch of salsa if the mixture looks dry. Chef’s Note If you can find canned (already cooked) lentils, you can substitute them here, though be mindful that you may want to reduce or eliminate the soy sauce, especially if your lentils are not low-sodium/salt-free.
per serving
Calories 137, Total Fat 1.1g, Carbohydrates 23.9g, Fiber 9g, Sugars 3.9g, Protein 9.9g
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serves 4 2 c cooked lentils 2 tbsp ketchup 1 tbsp prepared yellow mustard 1 tbsp low-sodium soy sauce 1 tbsp chili powder 2 tsp lemon or lime (juice) 1½ tsp ground cumin ½ tsp paprika ¼ tsp garlic powder (granulated) ¼ tsp onion powder (granulated) ¼ tsp dried oregano or marjoram 1⁄ tsp cayenne pepper 8 (optional) nondairy milk (optional) salsa (optional)
Chef’s Note For a gluten-free option, use wheat-free tamari instead of soy sauce.
legume-based dishes
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quick queso It’s okay to go at this sauce with a spoon. I won’t judge. It’s also great with nachos, burritos, enchiladas, or inside a black bean quesadilla.
makes 1 Cup 1 c nondairy milk ⁄3 c nutritional yeast 2 tbsp whole-wheat flour 1 tsp onion powder (granulated) 1 tsp garlic powder (granulated) ½ tsp ground cumin ¼ tsp paprika ¼ tsp chili powder or cayenne (optional) ¼–1⁄3 c salsa 1
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Whisk all ingredients together in a saucepan. Bring to a boil over medium heat, stirring often until thick. Then stir in salsa (the queso takes on a bit of an orange coloring) and serve immediately.
per serving ( ⁄ cup) 1
4
Calories 45, Total Fat 0.8g, Carbohydrates 6.2g, Fiber 1.6g, Sugars 1.8g, Protein 4.0g
gravies, condiments, sauces, & toppers
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meatloaf bites One afternoon I grabbed what I thought was corn from the freezer but later realized it was mixed vegetables. Once they thawed on the counter I knew they weren’t going back in, so I looked for a new, inventive way to use them. A can of kidney beans started calling, and before I knew it I had a vegetable-filled meatloaf in the oven. Since this meatloaf is baked in a muffin tin (great for serving sizes and portion control), I call it meatloaf “bites” and, yes, leftovers are great as a burger!
Preheat oven to 350˚F. Line a muffin tin with paper liners or use nonstick. Mash beans in a bowl with fork or potato masher until well mashed. Add remaining ingredients, except oats, and stir to combine. Stir in oats. Spoon into muffin tin and pack down. Bake for 20 minutes until crisp on the outside and fairly firm to the touch (firms a bit as it cools). Serve with ketchup, Quick Gravy (pg. 188), etc.
Per bite Calories . . . . . . . . . . . . . . 101 Fat . . . . . . . . . . . . . . . . . . .1.7g Carbs . . . . . . . . . . . . . . 16.9g Fiber . . . . . . . . . . . . . . . . 6.5g Sugars. . . . . . . . . . . . . . . . . 3g Protein . . . . . . . . . . . . . . 5.8g WW Points . . . . . . . . . . . . . . 2
MakeS 8 1 15-oz can kidney beans, drained and rinsed 1 tbsp onion powder 1 tbsp garlic powder 1 tbsp Italian seasoning 1 tbsp chili powder (add another 1 tsp if you like it spicy) 3 tbsp ketchup 2 tbsp mustard 1 tbsp Vegan Worcestershire Sauce (pg. 266) 1 c frozen mixed vegetables, thawed 6 tbsp instant oats
Chef’s Note Pipe Easy Mashed Potatoes (pg. 187) on top.
Light / hearty burgers
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Per serving Calories . . . . . . . . . . . . . . 131 Fat . . . . . . . . . . . . . . . . . . 2.1g Carbs . . . . . . . . . . . . . . 21.4g Fiber . . . . . . . . . . . . . . . . 5.3g Sugars. . . . . . . . . . . . . . . 1.5g Protein . . . . . . . . . . . . . . 9.5g WW Points . . . . . . . . . . . . . . 3
ServeS 4 “cheese” sauce 1 c nondairy milk ⁄3 c nutritional yeast 2 tbsp tomato sauce or ketchup 1 tbsp cornstarch ½ tsp onion powder ½ tsp garlic powder ½ c pure pumpkin (canned) 1
2 c cooked wholewheat or gluten-free pasta 4 c chopped greens (e.g., spinach or kale) hot sauce (optional)
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skinny mac ‘n’ cheese I stumbled across a “diet” macaroni and cheese in a magazine that combined butternut squash with low-fat cheese to cut calories. I decided to nix the cheese (and the butternut) and slip a little pumpkin into my classic Easy Macaroni and Cheese recipe—just to see what it would taste like. Winner! Winner! Chickpea dinner! Dare I say I like this “lighter” squashy version better than the original? To extend this dish further, add cubed (and cooked) butternut squash or sweet potato and double the sauce.
In a small saucepan, whisk all “cheese” sauce ingredients together and heat over low, stirring regularly, until it’s warm and thick. Season with salt and pepper if desired. Meanwhile, bring a pot of water to a boil and add pasta. Cook until al dente (according to package instructions; it varies). Just before the pasta is done cooking (about a minute before) add in greens, and stir constantly until greens get darker in color and soften, but aren’t completely mush (time varies depending on greens used). Drain pasta and greens and return to pot. Add “cheese” sauce over top and stir to combine. Spoon into bowls and drizzle generously with hot sauce if using.
haPPy herbivore Light & Lean
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Per PancaKe (without toPPings) Calories . . . . . . . . . . . . . . . 89 Fat . . . . . . . . . . . . . . . . . . 0.8g Carbs . . . . . . . . . . . . . . 18.3g Sugars. . . . . . . . . . . . . . . . . 1g Fiber . . . . . . . . . . . . . . . . .1.1g Protein . . . . . . . . . . . . . . 2.4g WW Points . . . . . . . . . . . . . . 2
MakeS 6 1 c white whole-wheat flour 1 tbsp baking powder ½ tsp pumpkin pie spice pinch salt 4 tbsp pure pumpkin (canned) 1 c nondairy milk (any flavor) 1 tbsp brown sugar (optional) pure maple syrup (for dipping)
pumpkin pancakes Come fall, I love anything that has pumpkin in it. I’m a sucker for the pumpkin flavoring, but I also feel good about slipping squash into my food. This means that any recipe of mine that can get a little pumpkin love does—including my pancakes!
In a mixing bowl, whisk flour with baking powder, pumpkin pie spice, and salt until well combined. Stir in pure pumpkin, nondairy milk, and sugar if using. Let batter rest for 10 minutes. Meanwhile, heat a nonstick skillet. When a drop of water fizzles on the skillet, it’s ready. Turn heat down to low and pour pancake batter into skillet, 1⁄4 cup at a time. Cook on one side until bubbles form, about 2 minutes, then gently flip it over and cook another 2–3 minutes. Repeat until you are out of batter. Dip in maple syrup, if desired.
they say breakfast is the most important meal of the day. Personally, i like breakfast foods best at dinner, and pancakes, especially, are good at any time of the day.
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GREATEST HITS
Dear Herbie, THANK YOU for pre-ordering The Happy Herbivore Guide to PlantBased Living e-book! I hope you enjoy these “greatest hits” from my first four cookbooks. In this exclusive pre-order PDF, you’ll find:
From The Happy Herbivore Cookbook: • Cheater Pad Thai • “Tuna” Salad • Black Bean Brownies
From Everyday Happy Herbivore: • Quick Burgers • Everyday Mushroom Gravy
From Happy Herbivore Abroad: • Lentil Taco Meat • Quick Queso
From Happy Herbivore Light & Lean: • Meatloaf Bites • Skinny Mac & Cheese • Pumpkin Pancakes Thanks again for your support of the Happy Herbivore books! I hope you enjoy these greatest hits and The Happy Herbivore Guide to Plant-Based Living.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Quick one-Pot dinners
Cheater Pad Thai Serves 2 | Pictured on pg. 114 | I call this “cheater” because it’s ridiculously easy and quick to make and also because this recipe uses 1 tbsp of peanut butter, so it’s not fat-free. For an even lower-fat pad Thai, prepare the Nutty Spread (pg. 253) without cinnamon and use 1 to 2 tbsp in place of the peanut butter. 1 ⁄4 lb thick rice noodles 2 tbsp soy sauce 1 tbsp smooth peanut butter 1 tbsp sweet red chili Asian sauce 1 ⁄4 tsp granulated garlic powder 1 ⁄4 tsp ground ginger 1 ⁄4 tsp hot sauce, or to taste 3 oz bean sprouts
C H E F ’ S NO T E : Letting this sauce rest for a few minutes is a great way to intensify the flavor.
1
Prepare rice noodles according to package directions.
2
In a small bowl, whisk 2 tbsp of warm water, soy sauce, peanut butter, chili sauce, garlic powder, ginger, and hot sauce together until combined. It may appear too runny at first, but it’s not.
3
Taste, adding more hot sauce if desired.
4
Using tongs, toss prepared noodles with your newly created pad Thai sauce until all noodles are evenly coated.
5
Plate and top with bean sprouts.
6
Garnish with chopped raw peanuts and a lime wedge if desired.
VA R I AT IONS
lower-Calorie Pad Thai For a lowercarbohydrate and lower-calorie pad Thai, substitute 2 cups of thinly sliced blanched cabbage for half of the rice noodles. Vegetable Pad Thai Double the sauce; Cook 1 15-oz package of frozen stir-fry veggies according to package instructions and toss with sauce and noodles.
N u T R I T IO N A l I N F O R M AT IO N Calories 283; Calories from Fat 38; Total Fat 4.3g; Cholesterol 0mg; Total Carbohydrate 55.0g; Dietary Fiber 2.7g; Sugars 4.1g; Protein 7.9g
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“Tuna” Salad Makes 4 sandwiches | Pictured opposite | It’s amazing how chickpeas and a little kelp recreate the taste of tuna. This salad is great on whole-wheat bread, smashed in a lettuce wrap, or served over a warm whole-wheat English muffin and topped with a slice of tomato. 1 15-oz can chickpeas, drained and rinsed 2 celery stalks, washed 1 to 2 tbsp pickle relish 1 ⁄2 tsp onion flakes 2 tsp nutritional yeast 1 tbsp soy sauce 3 tbsp Mayo (pg. 271) 1 ⁄2 tsp kelp powder 1 ⁄2 tsp lemon juice (optional) pepper, to taste
1
In a large mixing bowl, mash chickpeas with a fork until coarse and no whole beans are left. Alternatively, pulse beans in a food processor a few times, careful not to puree, and transfer to a mixing bowl.
2
Shred celery with a cheese grater or mince in food processor by letting the motor run.
3
Transfer to the mixing bowl and add remaining ingredients, stirring to combine. Add more Mayo or kelp as necessary or desired.
VA R I AT ION
Mediterranean Tuna Salad Stir in diced zucchini, tomatoes, red bell peppers, green bell peppers, red onions, and sliced black olives.
N u T R I T IO N A l I N F O R M AT IO N Calories 125; Calories from Fat 8; Total Fat 0.9g; Cholesterol 0mg; Total Carbohydrate 22.6g; Dietary Fiber 4.4g; Sugars 3.0g; Protein 7.1g
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Black Bean Brownies Makes 9 squares | Pictured opposite | I made these brownies for my friend Tara who heard about a non-vegan version in a Weight Watchers meeting. I posted the recipe on my website, Happyherbivore.com, half expecting everyone to shudder in horror. To my complete surprise, these brownies took food blogs and Twitter by storm. This is by far my most popular recipe. 1 15-oz can black beans, drained and rinsed 2 spotted bananas 1 ⁄3 c agave nectar 1 ⁄4 c unsweetened cocoa 1 tbsp ground cinnamon 1 tsp vanilla extract 1 ⁄4 cup raw sugar (optional) 1 ⁄4 tsp salt (optional) 1 ⁄4 cup instant oats
C H E F ’ S NO T E : The riper the banana, the sweeter it tastes and the more banana smell and flavor it has. Add the optional sugar with less ripe bananas and omit with very ripe bananas. You can also substitute chickpeas, black-eyed peas, and adzuki beans.
1
Preheat oven to 350˚F.
2
Grease a standard 9-inch square pan and set aside.
3
Combine all ingredients except oats in a food processor or blender and blend until smooth, stopping and scraping the sides as needed.
4
Stir in oats and bake for approximately 30 minutes or until a toothpick inserted into the center comes out clean. Allow to cool completely before slicing.
VA R I AT IONS
Dark Chocolate Brownies Add another 1⁄4 cup of unsweetened cocoa. Mint Chocolate Chip Brownies Omit cinnamon and add a few drops of mint extract. Mexican Hot Chocolate Brownies Add 1⁄4 to 1⁄2 tsp of cayenne pepper. Mocha Fudge Brownies Add 2 to 3 tsp of instant coffee granules.
N u T R I T IO N A l I N F O R M AT IO N Calories 112; Calories from Fat 8; Total Fat 0.9g; Cholesterol 0mg; Total Carbohydrate 24.7g; Dietary Fiber 4.8g; Sugars 12.2g; Protein 3.5g
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. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Sandwiches, Burgers, & More
Quick Burgers Makes 4 burgers | I developed these burgers in a hotel room: they’re quick, easy, and require very few ingredients. (In fact, except for the beans and a seasoning packet, I sourced all the ingredients from the complimentary “breakfast bar.”) I make these burgers any time I need a super-fast meal or I’m really low on ingredients. 1 15-oz can black beans, drained and rinsed 2 tbsp ketchup 1 tbsp yellow mustard 1 tsp onion powder (granulated) 1 tsp garlic powder (granulated) 1 ⁄3 c instant oats
1
Preheat oven to 400°F.
2
Grease a cookie sheet or line with parchment paper and set aside.
3
In a mixing bowl, mash black beans with a fork until mostly pureed but with some half beans and bean parts left.
4
Stir in condiments and spices until well combined, then mix in oats.
5
Divide into 4 equal portions and shape into thin patties.
6
Bake for 10 minutes, carefully flip over, and bake for another 5 minutes, or until crusty on the outside.
7
Slap onto a bun with extra condiments and eat!
N u tR ItIoNa l IN foR M atIoN (1 Bu RgER) 3g Fiber, 2.2g Sugars, 5g Protein
109 Calories, 0.5g Fat, 17.6g Carbohydrates,
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Everyday Mushroom Gravy Makes 1 cup | This is a great everyday gravy, meaning it goes with just about anything and can turn a meal from boring to superb. I love it with mashed potatoes, but it’s also great on greens, rice, and couscous. 1 c water 2 tbsp low-sodium soy sauce 2 tbsp nutritional yeast, divided 1 ⁄4 tsp onion powder (granulated) 1 ⁄4 tsp garlic powder (granulated) 1 ⁄4 tsp ground ginger 8 oz white or brown mushrooms, sliced Italian seasoning 1 ⁄2 c nondairy milk 2 tbsp cornstarch dash of ground nutmeg (optional) black pepper, to taste pinch of salt (optional)
1
In a skillet, whisk water with low-sodium soy sauce, 1 tablespoon of nutritional yeast, onion powder, garlic powder, and ground ginger.
2
Bring to a boil and add mushrooms, sprinkling them generously with Italian seasoning (a good 10 shakes).
3
Continue to sauté over medium-high heat until the mushrooms are brown and soft, about 3 minutes. Meanwhile whisk nondairy milk with cornstarch and remaining 1 tablespoon of nutritional yeast. Add a very light dash of nutmeg, if desired.
4
Pour over mushrooms, stirring to combine. Reduce heat to low and continue to cook until thick and gravylike, about 5 minutes.
5
Add black pepper to taste (I like it really peppery) and a few more shakes of Italian seasoning unless you were very generous before. Taste again, adding a pinch of salt if necessary.
6
Set aside for a few minutes before serving to let the flavors merge.
C h e f ’ s No t e : For a smoky-flavored gravy, substitute smoked paprika for the nutmeg, and add more to taste.
N u t r i t io N a l i N f o r m at io N ( 1⁄4 C ) 1.4g Fiber, 1.2g Sugars, 5.6g Protein
60 Calories, 1.4g Fat, 8.9g Carbohydrates,
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lentil taco “meat” Clearly, I’m destined to have a taco recipe in every cookbook I write. That’s okay though, because I love tacos and this Lentil Taco “Meat” is my favorite taco filling yet! I got this idea from one of my fans and now we make lentil tacos (or burritos, or enchiladas!) at least once a week. Use brown- or the greenish-colored lentils here, not red or yellow.
Pulse warm lentils in a food processor or blender until chopped up or pureed (your choice). Transfer to a mixing bowl and stir in remaining ingredients. Taste, adding salt or pepper as desired, plus a splash of nondairy milk or a touch of salsa if the mixture looks dry. Chef’s Note If you can find canned (already cooked) lentils, you can substitute them here, though be mindful that you may want to reduce or eliminate the soy sauce, especially if your lentils are not low-sodium/salt-free.
per serving
Calories 137, Total Fat 1.1g, Carbohydrates 23.9g, Fiber 9g, Sugars 3.9g, Protein 9.9g
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serves 4 2 c cooked lentils 2 tbsp ketchup 1 tbsp prepared yellow mustard 1 tbsp low-sodium soy sauce 1 tbsp chili powder 2 tsp lemon or lime (juice) 1½ tsp ground cumin ½ tsp paprika ¼ tsp garlic powder (granulated) ¼ tsp onion powder (granulated) ¼ tsp dried oregano or marjoram 1⁄ tsp cayenne pepper 8 (optional) nondairy milk (optional) salsa (optional)
Chef’s Note For a gluten-free option, use wheat-free tamari instead of soy sauce.
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quick queso It’s okay to go at this sauce with a spoon. I won’t judge. It’s also great with nachos, burritos, enchiladas, or inside a black bean quesadilla.
makes 1 Cup 1 c nondairy milk ⁄3 c nutritional yeast 2 tbsp whole-wheat flour 1 tsp onion powder (granulated) 1 tsp garlic powder (granulated) ½ tsp ground cumin ¼ tsp paprika ¼ tsp chili powder or cayenne (optional) ¼–1⁄3 c salsa 1
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Whisk all ingredients together in a saucepan. Bring to a boil over medium heat, stirring often until thick. Then stir in salsa (the queso takes on a bit of an orange coloring) and serve immediately.
per serving ( ⁄ cup) 1
4
Calories 45, Total Fat 0.8g, Carbohydrates 6.2g, Fiber 1.6g, Sugars 1.8g, Protein 4.0g
gravies, condiments, sauces, & toppers
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meatloaf bites One afternoon I grabbed what I thought was corn from the freezer but later realized it was mixed vegetables. Once they thawed on the counter I knew they weren’t going back in, so I looked for a new, inventive way to use them. A can of kidney beans started calling, and before I knew it I had a vegetable-filled meatloaf in the oven. Since this meatloaf is baked in a muffin tin (great for serving sizes and portion control), I call it meatloaf “bites” and, yes, leftovers are great as a burger!
Preheat oven to 350˚F. Line a muffin tin with paper liners or use nonstick. Mash beans in a bowl with fork or potato masher until well mashed. Add remaining ingredients, except oats, and stir to combine. Stir in oats. Spoon into muffin tin and pack down. Bake for 20 minutes until crisp on the outside and fairly firm to the touch (firms a bit as it cools). Serve with ketchup, Quick Gravy (pg. 188), etc.
Per bite Calories . . . . . . . . . . . . . . 101 Fat . . . . . . . . . . . . . . . . . . .1.7g Carbs . . . . . . . . . . . . . . 16.9g Fiber . . . . . . . . . . . . . . . . 6.5g Sugars. . . . . . . . . . . . . . . . . 3g Protein . . . . . . . . . . . . . . 5.8g WW Points . . . . . . . . . . . . . . 2
MakeS 8 1 15-oz can kidney beans, drained and rinsed 1 tbsp onion powder 1 tbsp garlic powder 1 tbsp Italian seasoning 1 tbsp chili powder (add another 1 tsp if you like it spicy) 3 tbsp ketchup 2 tbsp mustard 1 tbsp Vegan Worcestershire Sauce (pg. 266) 1 c frozen mixed vegetables, thawed 6 tbsp instant oats
Chef’s Note Pipe Easy Mashed Potatoes (pg. 187) on top.
Light / hearty burgers
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Per serving Calories . . . . . . . . . . . . . . 131 Fat . . . . . . . . . . . . . . . . . . 2.1g Carbs . . . . . . . . . . . . . . 21.4g Fiber . . . . . . . . . . . . . . . . 5.3g Sugars. . . . . . . . . . . . . . . 1.5g Protein . . . . . . . . . . . . . . 9.5g WW Points . . . . . . . . . . . . . . 3
ServeS 4 “cheese” sauce 1 c nondairy milk ⁄3 c nutritional yeast 2 tbsp tomato sauce or ketchup 1 tbsp cornstarch ½ tsp onion powder ½ tsp garlic powder ½ c pure pumpkin (canned) 1
2 c cooked wholewheat or gluten-free pasta 4 c chopped greens (e.g., spinach or kale) hot sauce (optional)
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skinny mac ‘n’ cheese I stumbled across a “diet” macaroni and cheese in a magazine that combined butternut squash with low-fat cheese to cut calories. I decided to nix the cheese (and the butternut) and slip a little pumpkin into my classic Easy Macaroni and Cheese recipe—just to see what it would taste like. Winner! Winner! Chickpea dinner! Dare I say I like this “lighter” squashy version better than the original? To extend this dish further, add cubed (and cooked) butternut squash or sweet potato and double the sauce.
In a small saucepan, whisk all “cheese” sauce ingredients together and heat over low, stirring regularly, until it’s warm and thick. Season with salt and pepper if desired. Meanwhile, bring a pot of water to a boil and add pasta. Cook until al dente (according to package instructions; it varies). Just before the pasta is done cooking (about a minute before) add in greens, and stir constantly until greens get darker in color and soften, but aren’t completely mush (time varies depending on greens used). Drain pasta and greens and return to pot. Add “cheese” sauce over top and stir to combine. Spoon into bowls and drizzle generously with hot sauce if using.
haPPy herbivore Light & Lean
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Per PancaKe (without toPPings) Calories . . . . . . . . . . . . . . . 89 Fat . . . . . . . . . . . . . . . . . . 0.8g Carbs . . . . . . . . . . . . . . 18.3g Sugars. . . . . . . . . . . . . . . . . 1g Fiber . . . . . . . . . . . . . . . . .1.1g Protein . . . . . . . . . . . . . . 2.4g WW Points . . . . . . . . . . . . . . 2
MakeS 6 1 c white whole-wheat flour 1 tbsp baking powder ½ tsp pumpkin pie spice pinch salt 4 tbsp pure pumpkin (canned) 1 c nondairy milk (any flavor) 1 tbsp brown sugar (optional) pure maple syrup (for dipping)
pumpkin pancakes Come fall, I love anything that has pumpkin in it. I’m a sucker for the pumpkin flavoring, but I also feel good about slipping squash into my food. This means that any recipe of mine that can get a little pumpkin love does—including my pancakes!
In a mixing bowl, whisk flour with baking powder, pumpkin pie spice, and salt until well combined. Stir in pure pumpkin, nondairy milk, and sugar if using. Let batter rest for 10 minutes. Meanwhile, heat a nonstick skillet. When a drop of water fizzles on the skillet, it’s ready. Turn heat down to low and pour pancake batter into skillet, 1⁄4 cup at a time. Cook on one side until bubbles form, about 2 minutes, then gently flip it over and cook another 2–3 minutes. Repeat until you are out of batter. Dip in maple syrup, if desired.
they say breakfast is the most important meal of the day. Personally, i like breakfast foods best at dinner, and pancakes, especially, are good at any time of the day.
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haPPy herbivore Light & Lean
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