Recipes Archives - Page 16 of 17 - Compassionate Women

Sweet Potato Pudding

January 25, 2015 by Jillian Leave a Comment

Sweet potatoes are one of my new favorite foods here in Beijing (the other being pomelos). They are super cheap and readily available, plus sweet potatoes are easy to prepare and very filling. Not to mention the health benefits. I’ve always loved my mom’s sweet potato casserole at Thanksgiving, but I know the recipe included butter, sugar, and eggs – 3 ingredients that pretty much cancel out the good stuff in the sweet potato itself. Last year I attended an amazing vegan workshop held through PCRM (Physician’s Committee for Responsible Medicine) that focused on how anyone can help prevent and cure cancer through a vegan diet. I came home with some vegan recipes that were so delicious and simple to create, I was in a state of wild and utter happiness. One of those recipes was Sweet Potato Pudding. 5 ingredients, 5 minutes to make, and devoured in about 1 minute!

Before I wow you with this genius recipe, let’s take a quick look at the great health benefits of sweet potatoes:

They are a good source of vitamin C, which is necessary in warding off cold and flu viruses, instrumental in bone and tooth formation, digestion, and blood cell formation. It also accelerates wound healing and produces collagen, the substance that maintains skin’s youthful elasticity and helps us cope with stress. Vitamin C has been linked to fighting cancerous toxins as well.
They contain vitamin D, which is crucial to the immune system and linked to our energy levels and moods. Vitamin D is essential for building healthy bones, heart, nerves, skin, and teeth, as well as supporting the thyroid gland.
They contain iron, an essential mineral that is responsible for red and white blood cell production, resistance to stress, adequate energy levels, proper immune functioning, and other duties.
Sweet potatoes are a good source of magnesium and potassium. Magnesium plays an important role in healthy artery, blood, bone, heart, muscle, and nerve function. It’s also known as the relaxation and anti-stress mineral. Potassium is an electrolyte that regulates heartbeat and nerve signals, and protects and controls the kidneys.
Another perk is that the natural sugars in sweet potatoes are slowly released into the bloodstream, which creates a balanced and regular source of energy without the negative side effects associated with other types of sugar, such as weight gain and fatigue.
Finally, sweet potatoes are high in beta carotene and other carotenoids, as indicated by their beautiful orange color. Carotenoids are powerful antioxidants that fight cancer, strengthen our eyesight, and boost our immunity.

I’m impressed not only with the health benefits of sweet potatoes, but the flavor and versatility of them. Take your pick – grilled, baked, roasted, sauteed, pureed, steamed, in soups, stews, salads, or even sweet potato fries. It’s important to note something that I learned from the instructor at my PCRM vegan workshop; be careful not to cook sweet potatoes at ultra high temperatures because it diminishes the nutrients. (this is true of many other vegetables as well). My instructor suggested roasting sweet potatoes in the oven at about 200-250 degrees. It takes longer, but the nutrients remain intact and the natural sugars have more time to simmer and come out, making for an even sweeter sweet potato!

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Creamy Vegan Cauliflower Alfredo Sauce

November 20, 2014 by Jillian Leave a Comment

I love alfredo sauce. I love it too much. I’d put it on everything if it was socially acceptable. Unfortunately, not only is it heart attack in sauce form, but because of the massive amounts of dairy it contains, alfredo sauce is a very cruel food choice. If you aren’t already aware, the dairy industry is one of the most horrific and abusive places for an animal to be. Plus, dairy is very unhealthy for humans to consume. It’s an inflammatory, which is why our bodies aren’t made to consume it, and therefore causes a myriad of health issues including cancer and heart disease.

But wait! There’s hope for all you compassionate, alfredo-sauce-loving people out there. A brilliant woman named Lindsay over at Pinch Of Yum created a plant-based version of this creamy sauce. She even created an eCookbook dedicated to creamy cauliflower sauce recipes! To clarify, Lindsay’s recipe does call for 2 tbsp of butter and 1/2 a cup of milk, but I loved the idea of using a vegetable as the base instead of dairy, so I decided to completely veganize it! And it’s super easy!

First things first, let’s briefly discuss the benefits of eating cauliflower:

It contains sulforaphane, a sulfur compound that has been shown to kill cancer stem cells.
Sulforaphane also improves blood pressure and kidney function.
Cauliflower contains nutrients that help prevent inflammatory responses in the body (inflammation causes disease).
One serving of cauliflower contains 77% of the recommended daily value of vitamin C.
It’s also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.
It contains choline, which supports healthy brain development.
Cauliflower aids your body’s ability to detox.
The fiber promotes a healthy digestive system, and the sulforaphane protects the lining of the stomach and also prevents bacterial overgrowth in the stomach.
It’s packed with antioxidants.

Wow! This cruciferous veggie is quite the superfood, am I right? And enjoying it in a creamy sauce form makes it even more awesome. Let’s get started!

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Vegan & Gluten Free Banana Nut Scones

September 23, 2014 by Jillian Leave a Comment

Who doesn’t love a good scone? That’s one thing I missed when I switched over to a gluten free, vegan lifestyle. There was a bakery in Austin that had the most amazing chocolate chip scones and I miss them, but now that I have a foundation for plant-based scones, the possibilities are endless! I originally found this amazing recipe on CookieandKate.com and it was so delicious looking (and easy) that I had to try it. The scones came out great! I’ve tweaked the recipe so that’s it gluten free and vegan (original is not gluten free), added one minor ingredient, a couple of other small changes and bam! – scones that are yummy, healthy, and cruelty-free. I’ve made this recipe so many times – I’ve tried it in scone form, muffin form, and full on cake form. I have to say the scones are still my favorite.

First things first, toasting the pecans. It calls to toast them in the oven on parchment paper, but of course I never have parchment paper (sigh…) so instead I used coconut oil spray on the baking sheet and it worked perfectly. After 3 minutes, pull them out of the oven and chop them up. I don’t get too focused on chopping them finely, otherwise my OCD will kick in and it will take me an hour just to chop the pecans.

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Vegan Mexican Taco Salad

September 3, 2014 by Jillian 3 Comments

So I was going to write a post about something else this week but I’ve been thinking about food so much lately, that I couldn’t help but post another recipe! Necessity is indeed the mother of invention. When I walked into my kitchen the other night, starving, there was barely anything decent to be found. I had some leftover black beans in the fridge and that got me thinking about what I could whip up with them. I ended up creating a tofu crumble reminiscent of ground beef or turkey, with sauteed onions, the black beans, and salad fixings. And it was so, so good! It took twenty minutes at the most and filled me up without leaving me feeling heavy. Ready for this super simple, quick, nutritious meal?!

This recipe starts out very white, but don’t fear, it ends up very colorful! I cut up some thick slices of white onion and put them in a pan with a splash of olive oil on medium heat. I let those sizzle for a couple of minutes. Take any kind of tofu you like. I used the Trader Joe’s Organic Sprouted Tofu Extra Firm, it works the best for crumbling and having a ground meat consistency. This particular brand is in the refrigerated section. Use your hands to crumble it into the pan and give everything a quick stir. You can turn the heat down to low or med-low.

Next I added seasonings: Cumin, chili powder, and paprika. I wait to add the salt and pepper until all the ingredients are in the pan. It’s easier for me to see how much S&P I need when everything is mixed together, but do whatever works for you.

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Red Lentil Hummus

August 24, 2014 by Jillian Leave a Comment

Lentils make the world go ’round. That’s my new motto. I don’t know how I didn’t discover them sooner. Lentils belong in the legume family. They are low in calories but high in nutrition. They help lower your cholesterol, which means a lower risk of heart disease. In fact, lentils keep your arteries nice and clean and are also high in magnesium, which is good for your heart. We could stop right there, that’s plenty of reasons to eat lentils, but there’s more! Lentils contain that magical substance we call fiber. Fiber keeps our digestive systems in tip-top shape and removes all the toxins from our bodies, as well as regulating our blood sugar levels and combating heart disease. Yay for fiber! But back to lentils. Lentils are a good source of protein, they increase energy, and leave your tummy feeling full and satisfied. Plus, they’re very simple to prepare and cook.

I love hummus, but sometimes it can be heavy and make my stomach feel overloaded. Chickpeas are good for you, but they do increase insulin levels. I’ve tried zucchini hummus and broccoli hummus and I’m not a fan of either. I do enjoy white bean hummus, but again it spikes your blood sugar levels. What to do? What to do… That’s where red lentils come in.

Aren’t they pretty? They don’t exactly look red, more of a coral or orange color. I almost want to glue them to a tray like a mosaic instead of eat them (maybe for a future post?). But let’s get started on the recipe! You should be able to buy red lentils at any health food store. There’s no need to soak them overnight like nuts and seeds. I rinse and drain my lentils while I’m waiting for the water to boil. You cook them in a 1:3 ratio of lentils to water. For me, one serving of red lentil hummus is 1/3 cup of dry lentils. That means I cook them in 1 cup of water. Once I toss them in the boiling water, I wait a moment then turn the heat down to simmer and cover with a lid. Green lentils usually take up to 45 minutes to cook, but red lentils only take 15-25 minutes. Let them simmer and check on them occasionally. They are done once the water is absorbed and the lentils are soft. I take them off the heat and let them cool a moment, then I spoon the cooked lentils into my food processor.

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