Squash and Zucchini Spaghetti - vegan/ vegetarian/ GF/ soy free

There is just something about growing and eating your own produce. It makes me feel centered and part of something bigger than myself. And it is delicious! 

I was given a HUGE zucchini from a friend's garden (if you grow em, share em!) and I had picked some HUGE yellow straight neck squash from my own garden.

Use a spoon to de-seed the squash and zucchini. Then use the large holes on a box grater (be careful!) to make the noodles. I kept the skins on because of the nutrients, but I have known others to peel before. 

Once you have the veggie shreds, then take as much moisture out of them as you can but getting a cheese cloth or a towel (or paper towels, but they break easy), and wrap it around the shreds and gently squeeze out the water.

Then heat about 3 table spoons of extra virgin olive oil in a skillet. Then add the shreds. Cover and toast over the stove for about 10 mins on high heat, tossing often with tongs, and adding more oil as needed.  Once it is cooked through drain again, this time over the sink in a colander. 

For this dish I then added a can of whole kernel corn, and topped with a simple spaghetti sauce.

I cannot tell a lie - I could have eaten the whole dish myself. But I did not, I shared it with my family.

It was so good, and it was VERY health too!

Enjoy!

Love Beka!

Basil flatbread pizza - vegetarian/ vegan

I have a fun fact for you: Papa Murphy's is awesome. 

They are the take and bake pizza company that is all over the US. My family love's their pizza. 

http://www.papamurphys.com/Home

What we love even more though is their crust! I am not sure if you have ever made pizza dough at home, from scratch, but it is a chore. And good luck stretching it unless you are a professional pizza spinner. I have tried many times, and it always is a half flat bread half thick crust squareish mess. Not worth it. Then we had an epiphany from a friend.... Papa Murphy sells their crust! Already made, spun, stretched, and on a baking round! Any size for only 2$! 

We will never go back. Plus it's vegan. Winning!

So we stopped by and got two this week. We made one into a deliciously delightful pizza that was half vegan (me and my son) and half not (my husband). 

Vegan side : pizza sauce, then fresh broccoli, tomatoes, mushrooms, and olives. Then we had some vegan sausage (I usually don't do vegan meat, but we were celebrating some good news) and smothered the whole thing in vegan cheese (treat).

The non vegan half had all the same except no broccoli and dairy cheese. 

It was so good. Trust. 

Then with the other pizza crust we made a vegan flatbread.

We picked about three cups of fresh basil and one cup fresh oregano from our garden. We blended that, 8 cloves of roasted garlic*, and a half cup of extra virgin olive oil in a blender to make the pesto spread.  You can add olive oil as needed.

Once the spread was evenly on the dough we sliced four roma tomatoes and put them on as well. Then we sprinkled with Italian seasoning* and popped it in the oven. 

We baked it at 425 for about 15 mins (checking and rotating at 10).

And it was DELISH! Oh my. So good. And so easy too!

Enjoy!

Love

Beka

* I toast the garlic cloves in the dry outer skins in a skillet over the stove. I toast them, shaking the skillet often, until each one has several dark dots. Then you crush them with the side of a knife, and the outer skins just come apart from the meat of the garlic. Enjoy their dance moves!

* Italian seasoning is a blend of dried oregano, basil, thyme, rosemary, marjoram, and garlic. 

Alfredo Spaghetti - Vegan - Vegetarian

I love me some alfredo…but the tummy does not. Now that I am a vegan I have found a way to enjoy it vegan style!

Here is what you will need.

4 tbsp vegan butter (I use earth balance).

1 onion diced

6 garlic cloves minced

6 tbsp flour

2 cups almond coconut milk.

So you heat the butter in a skillet. Once it is melted throw in that onion and brown it.  Once it is to your desired consistency, throw in the garlic for about 15 seconds.

The add the flour and cook for one minute. Then pour in the almond coconut milk and whisk until smooth. Cook for 5 mins, stirring often, then take off of the heat to thicken. Season with salt and pepper as you see fit.  If you desire a smooth consistency you can run it through a blender.

I put this sauce over Garden Delight Spaghetti. This pasta is my go to as of late.  It’s vegan and is made with wheat and dried tomatoes, spinach, and carrots. And it is delish.

Enjoy! Next time I think I am going to roast a tomato in with my onions and throw in some kale and spinach as well.  Let me know how you make this your own!

Chili - Vegan, vegetarian, GF, soy free

Who doesn't like chill!?! It's a comfort food, protein packed, and left overs are great! You can also freeze it and pull it out for a quick dinner whenever you want! 

Here is what you will need:

1 crock pot*

2 tbsp vegetable oil

2 sweet onions - minced

1 red bell pepper - chopped

1/4 c chili powder

1 tbsp cumin

1/2 tsp cayenne pepper

6 garlic cloves - minced

1  - 28 oz can  tomato puree

1 -  28 oz can diced tomatoes

1 - 15.5 oz can  kidney beans

1 - 15.5 oz can black beans

1-15.5 oz can navy beans

1-15.5 oz can white hominy

1-15.5 oz can corn

Turn you crock on to the 4 hour setting.

Put in oil, onions, red bell pepper, chili powder, cumin, and cayenne pepper, and stir all together in the crock pot. Let this all cook for an hour. 

Next put in the garlic, tomato puree, diced tomatoes, beans, hominy and corn. 

Stir it all together. 

Cook until the timer goes off on the crock, or until you really want to eat. The longer it cooks the more the flavors will combine, but there is nothing in there that could make you sick if it is not cooked properly.

So enjoy!

Love

Beka

*If you do not have a crock pot you can do this on a big pot on the stove over low heat. Just stir often so it does not burn. 

Homemade Ranch dressing - vegan, vegetarian, GF

I miss lots of food being vegan. One of the ones I REALLY miss is ranch dressing. It was my go-to for so long. I was determined to make a dairy free version of it.

AND I DID! I actually prefer it more than regular ranch because it is homemade!

Here is what you will need:

1/4 c almond milk

1/2 c veganaise *

6 tsp tofutti *

1 tbsp red onion - finely minced

1 tbsp fresh italian parsley - finely minced

1 tbsp fresh dill - finely minced

1 garlic clove - minced

1 tsp  lemon juice

1/2 tsp salt

1/2 tsp pepper

one pinch of sugar

Pour all these ingredients in a jar with a tight fitting lid (I prefer mason jars) 

 and shake that thang! 

This dressing can be refrigerated for about 5 days. I make a batch each week so I can have it on salads, sandwiches, and on anything that needs that comforting taste we are all so in love with. 

If you want a spicy ranch, or south west ranch, then sub cilantro for dill, puree a 1/2 c of salsa, and add to the mix.  Or I have added 2 tbsp of brown mustard to the mix for some flavor. Whatever way you make if your own, i am sure you will love it! 

Enjoy my friends!

Love

Beka

*veganaise and tofutti can be found in the refrigerated health section of your local grocery store. If not, then it will be at any whole foods for sure. 

Sweet and sour veggies and rice - Vegan, Vegetarian, GF, Soy Free

This is one of those meals that I cannot get enough of! I am not sure if any of you have ever eaten at Pei Wei, but they are delicious! My favorite dish there is the sweet and sour tofu and veggies. I love it so much I've been on a mission to recreate it. Here is my closest attempt.  

Here is what you will need: 

cooked rice (about a 1/2c to 1c for each person eating)

6 tbsp red wine vinegar

6 tbsp orange juice

6 tbsp sugar

3 tbsp ketchup 

1 tea corn starch 

2 tbsp vegetable oil

1 red onion - minced

2 c pineapple chunks

3 garlic cloves - minced

1 tbsp grated ginger

2 scallions - sliced thin

3 carrots - sliced thin

2 bunches broccoli 

1 handful snow peas

1 handful sugar snap peas

1 red bell pepper  - chopped into large chunks

you can also add any other veggies, or tofu, that you want. 

mo veggies, mo better

Here is how you do it:

Whisk the vinegar, OJ, sugar, ketchup, and cornstarch together in a bowl. 

Heat the oil in a large skillet

Once it is hot* add the onion and cook until soft and slightly brown.

Add the pineapple* and cook for 1 min

Next add garlic and ginger and cook until you can smell it, or about 20 secs.

Garlic cooking is one of my favorite smells!

re-whisk the vinegar mix, and pour it into the skillet. 

Add all your veggies in the pan, stir, cover and cook for 5 mins (if you want the veggies to be softer, then cook for longer, I like mine with some crunch to them)

If you want the sauce thinner you can add water 1/4 cup at a time until you get your desired consistency.

Serve the rice on plates or bowls, then spoon the sweet and sour veggies over the rice.

Top with the scallions, and enjoy!

Yes there is some sugar and ketchup, but other than those this dish is plant based and very healthy! So pig out my friend! You will not regret it the morning

 (unless you ate the whole dish, then you will wish you had more). 

Happy eats!

Love

Beka Oakley

*How can you tell if the oil in your skillet is hot enough to start cooking? I do one of two things: splash a drop of water in the skillet, if the oil freaks out, it is hot enough. Or throw in one kernel of pop corn. If it pops immediately, then the oil is hot enough.

*If you are using canned pineapple DO NOT drain the juice. Add it to the skillet. YUM!

Sloppy Joes - Vegan - Vegetarian - GF - soy free

 One of the hardest things about eating vegan is missing out on the dishes you used to love. 

At least that was what I thought. I have been on a mission to recreate those dishes, with some twists, so that I can eat them. 

Here is one of those twisty ones for you; 

Vegan Sloppy Joe's!

Joe has become health conscious and done away with his meat.

 Here is how he makes a pretty bomb sandwich now. 

Here is what you will need:

1 tbsp vegetable oil

1 sweet onion - minced

2 garlic cloves - minced. 

1/2 tsp. chili powder

1 c cooked white rice

1 tsp. brown sugar

1 c tomato puree

1/2 c ketchup

1/4 c water

You sandwich ends of choice *

Here is what you do:

Heat the oil in a skillet big enough to hold all the ingredients. 

Add the onion and cook until it is browned, about 5 mins. 

Add the garlic and chili powder and cook for  1 min.

Add the rice, tomato, ketchup, and water. Stir until the rice is broken apart. 

Cook for 5 mins.

Season to taste (you want spicy? you want salty? you choose) and enjoy!

* shlopp it on a bun. Fill it in a pita, toss it with some toast. Our family fave is to make sloppy tacos and spoon it into a grilled corn tortilla! So good you may end up spooning it straight into your mouth! 

Veggie pot pie - vegan - vegetarian

I eat vegan.

I eat lots of yummy veggies, grains, seeds, fruit, and raw foods.

Eating this way is VERY healthy for you....

But sometimes I want some comfort food! I want something warm, creamy, and wholesome

 (without any animal products please :).

Here is a go to of mine to satisfy that 'hit the spot' meal. 

It is my veggie pot pie.

Here is what you will need:

4 tbsp of non dairy butter (my fave is earth balance). 

4 carrots - peeled and sliced

4 ribs of celery - sliced

1 onion - chopped

4 garlic cloves - minced

1/2 tsp dried thyme

1/2 c flour

1/4 c dry white wine

3 c veggie broth

1/4 c almond milk

2 russet potatoes - peeled and cubed

1 can peas

1 can corn

2 tbsp fresh parsley* - minced

1 recipe for biscuits or pie crust. 

Here is how you do it:

Heat your oven to 425

Get a big pot on the stove.

Melt your butter in the pot.

Add your carrots, celery, and onion to this pot. 

Cook for 8 mins.

Stir in the garlic and thyme and cook until you smell that flavor.

Stir in the flour and and keep stirring until it coats the veggies. 

Stir in your wine. 

Make sure to not burn the bottom of the pan. Scrape up all that is sticking, it is the most flavorful part!

Stir in the broth and almond milk and cook for 10 mins. 

Stir in your potatoes, and let that all cook for 10 more mins.

Now add your parsley, peas, and corn and stir until they are incorporated.

Once this is all done turn your stove off and pour the mixture into a casserole dish. 

Top this dish with a recipe for a pie crust, or with biscuits (I always to biscuits because they are easier to make vegan). *

If you are going pie, then roll the dough out thin and top the entire casserole dish so it forms a solid layer over it. If you are going biscuits, cut the dough as you would anyways and place them on the casserole dish like you would on a cookie sheet (like four rolls of three for example).

Top your casserole dish with your crust of choice and bake until the top is golden brown, about 20 mins.

Remember that there is nothing in this that will make you sick if you don't cook it enough, so don't feel like it is 'not done' on the inside. Don't burn that crust!

MMMMMMM I want some right now! I may have to make some this week. 

Enjoy!

*You are going to have some left over fresh parsley if you bought a bunch of it (I am speaking literally. They come in bunches). Try and plan out your meals for the week with recipes that require parsley. If not, then freeze it! I mince mine and put it in a baggie, or mince it and add a little olive oil and freeze it in an ice cube tray. Great to add to soups and pasta sauces! Parsley is also high in antioxidants, folic acid, vitamin C and A, and contains anti inflammatory properties. So be nice and add that spice!

*Need a good vegan biscuit recipe? Just check out my previous posts! I have a great go to one up there. 

My go to biscuits - vegan - vegetarian - soy free

  We are living in the south Y'all! 

And even though I am eating vegan, I still can partake on some good homemade biscuits.

 They are a necessity out here! 

They go with almost anything and I want to share them with you. 

Here is what you will need:

2c all purpose flour

2 tsp. Sugar

2 tsp. baking powder

1/2 tsp. salt

1 1/2 c almond milk

Put your oven to 450. 

Whisk all the dry ingredients together in one big bowl. 

Stir in the almond milk until a dough forms.

Turn that dough on a floured surface, and knead for about a min. 

Roll out this dough and cut your biscuits*.

Put your biscuits on a cookie sheet that is lined with parchment paper. 

Bake for about 15 mins, or until they are that golden brown that we all love. The cooking time will vary slightly with how big you cut your biscuits. 

ENJOY! 

*If you do not have biscuit cutters, then use the rim of a wine glass. 

The best most bomb waffles - Vegan - vegetarian

Waffles are a HUGE hit in my kitchen. I make them by the dozens, freeze them, and give them to my son every morning for breakfast. He LOVES them, and so do everyone else who has tried them, so I would love to share them with all of you. 

ENJOY! 

To make these you will need a waffle iron. We have a round kitchen aid, and it is wonderful. 

Here are the ingredients

2c flour

 (I have not tried this with any flour substitutes, 

but I am sure that it would come out great. Potato flour would be my go to)

2 tbsp ground cornmeal 

1 tea salt

1/2 tea baking soda

2 cubes frozen apple sauce (or 6 tbsp thawed apple sauce)

4 tbsp vegan butter (I love earth balance), melted

1 3/4 c almond milk 

pinch of cream of tarter 

Whisk together the flour, cornmeal, salt, and baking soda in a big bowl. 

In another bowl whisk together the applesauce (if frozen, melt), and the cream of tarter for two mins. Then whisk in the butter, then the almond milk. 

Make a hole in the dry ingredients and  pour the wet ones inside and mix. There may be some bumps, and that is ok. Do not over mix.

Then cook this baby per the waffle iron instructions.

 If you want to get crazy toss in some blueberries or bananas....YUMMY!!!! 

These freeze well, and fit into a toaster for easy cooking.

Happy waffle eating!

Love,

Beka Oakley 

No meat Beef Stew - Vegan - Vegetarian - GF option - soy free

It's February, cold, and I was in the mood for some winter thawing, soul warming, filling food.

I wanted something like beef stew, but I have not eaten red meat in about 5 years, and was not about to suffer the consequences from that one. So I Vegan-ed it.

 Here is what I came up with. 

Enjoy!

Here is what you will need. It takes about two hours to make. 

3 Tbsp Vegetable oil 

2 sweet onions

1-28oz can diced tomatoes 

2 garlic cloves, minced

1 tsp dried thyme

3 tbsp flour 

(this is the only gluten in the recipe. 

To make GF sub for rice flour or corn meal)

1 cup dry red wine

2 cups veggie broth

3 lbs red potatoes 

1 lb carrots

1 bag frozen peas*

1 bag frozen corn*

Get yourself a big pot and put it on high on a burner.

Heat the oil then add the onion (chopped fine). 

Cook the onion for 5 mins (longer if you like them brown like I do).

Once the onions are to your desired brown-ness, add the can of tomatoes and cook for 5 mins more. 

Add the garlic and thyme and cook until you can smell it, like 30 secs.

Add the flour and cook for about a min, stirring constantly. 

Add the red wine and stir, then add the veggie broth. 

Mix it all together, but a lid on it, and turn the heat down to med-low. 

Cook this base until for an hour, stirring every five to ten mins. Make sure you scrape the bottom of the pot to get all the good brown down there, and to avoid the burn. 

In the mean time thoroughly wash the red potatoes and cut to your desired size. I left them pretty big, because these are subbing for the meat in this dish, so I wanted them to be substantial. 

Then wash*, peel, and cut the carrots. I sliced them thin so they would be soft.

After the stew base is done, add the potatoes and carrots, and stir them in so they are covered in the base. Cook all of this for one more hour, stirring the same. If you need you can add more water, a half cup at a time. 

About five mins before the hour is up, add the frozen peas and frozen corn.

Turn off the heat after the hour is up, and let the peas and corn warm up. 

We served this over beed bread (I will post that soon too!). 

I know you will enjoy, we did! In fact I am going to get me a bowl of leftovers now. 

Happy eats! 

Love,

Beka Oakley

* Make sure when you are shopping for frozen veggies that the ingredients only say the vegetable. No added salt or sugar or preservatives. Also make sure the bag is loose inside, and there are no big lumps (which means it was thawed and re-froze). 

* Even though you are peeling the carrots, please wash them, especially if you do not buy organic (which I do not on many things, carrots included). The pesticides will get onto the peeler and you will just transfer it to back  to the carrot. So wash those suckas!